Monday Evening - At The Track
Down to the track this evening for some sprint
training. Around 400m slow jogging followed
by a few sets of high knees and bum kicks
to loosen up. Then straight into some accel
runs of 30-40m gradually increasing in speed.
I did around 8 of those and then into -
3 x 200/100. These were done with 100 walk
between the 200 and 100 and 200 walk between
each set. Times were quicker than i had planned
and were 34/16, 33/15, 33/15. A very good
session. 200 slow jog to finish.


Sunday Afternoon/Evening
A series of sprint drills in my driveway using
the double stepladder. A few mins jogging up
and back followed by high knees and bum
kicks etc to warm up. Followed this with a set
of 5 x double stepladder runs designed to help
my leg speed. A couple of mins slow jogging
to cooldown.
Later on the Spinbike -
A series of short sprints lasting for one minute
with three minutes of slow even spinning at an
easier tension on the spinbike. Total time
around 20 minutes which i guess would be
around 7kms.