Monday Evening - Training at home
There was an aths meet at the track tonight
to i had to do my training at home.
Warmup including around 1km easy jogging
on my local street followed by my usual sprint
drills etc. I really wasn't feeling well tonight so
i just wanted to concentrate on getting the
drills right and some block starts.


Saturday Afternoon - Treadmill Hill Int
Warmup around 1km slow jogging then
5 x 150m hills @18kph/12degs with 100m
walking recovery between each one. 400m
of slow jogging to finish up.


Wednesday Evening - Knox Masters
Warmup including 2 laps slow jogging then
all the usual sprint drills and strides etc.
1 x 200m race - 1st in 27.38 in a field of around
8 or 9 for a change. A short while later i ran
the 200m part of a 100/200/100 relay in which there
were 3 teams and we won in a total time
of 60.1 which i thought was pretty good.
I then did a series of 4 x 200m fast relaxed
strides with an 85s walking recovery between
each. These i ran in 37/39/37/36.
Around 400m slow jogging to finish up.


Monday Evening - At The Track
Warmup including 2 laps slow jogging then
all the usual sprint drills gradually increasing
in speed and intensity. Around 4 x 40m strides
followed by 2 x 60m strides with more intensity.
Main focus tonight on block starts and fast
footwork with my ladder drills.
4 x 100m strides at relaxed pace and then a
little jogging to finish up.