Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x 30m strides and several practice starts
ending up in a hard 40m around 10mins before
race time.

120m Hcp - 4th in 15.66 (-4m) with the pleasing part
being that i managed to beat home Andrew Watts
(-1m) by about 1.5m. The frontmarker was Eddie
Stack (-60m) who won the race by 2m.

60m race - 2nd untimed of SCR about 1m behind
Mark Harris (-3m).

Did a few starts and strides - nothing structured
to finish.

I was to do a weight session at home after but
feeling pretty sore in places so i'm giving it a
miss this time.


Tuesday Late Aft - 4.30pm - Mild
Tempo Session
3 sets of high knees/bum kicks/goosesteps
and B skips
3 x strides 60/70/80m
8 x 150m/60s - fast relaxed pace/walk
200m slow jog and some walking to cooldown.

I felt really quite tired this afternoon but really
wanted to get this workout in. It was quite a
low intensity session so i should be ok.

Tomorrow night 120m Hcp (Trophy Race)

Monday Evening - 5.30pm - Mild
Speed then Weights etc
At Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides
3 x 10m starts
4 x 20m starts
2 x 40m start and accel
1 x 60m race model
200m slow jog to cooldown

At Home
6 x 5 Box Jumps
3 x 6 Frog Jumps
DL's 2 x 1 x 100kgs/1 x 2 x 90kgs
Reverted back to 90kgs as i'm not feeling that
comfortable with the extra weight just yet.

Sunday Evening - 6.15pm - Very Warm
Split Run and Strength etc
Warmup 3 sets of high knees/bum kicks
and goosesteps
3 x strides 60/70/80m

300m - 30s - 150m (quick relaxed/as fast as poss)

200m slow jogging pace then -

6 x 5 box jumps/3 x 6 frog jumps
DL's 1 x 2 x 90kgs/1 x 1 x 100kgs/1 x 2 x 100kgs

Not going to Doncaster tomorrow night - instead i will
head to Knox Aths track for a speed session.

Saturday Afternoon - Athletics Victoria Rnd 2 (Knox)

Well another hot day of waiting around at the
start for my heat to get underway. I got myself
warmed up after even waiting longer this time but
alas still way too long before the race. I tried to
stay loose but found my legs start to tighten up
again well before the race - very difficult to judge
this right but i need to get used to it.

200m - 27.5h got a good start and did the best i
could in the conditions - fairly happy considering!

That was all for today.

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/bounds
and Running A's.
3 x 40m strides and several practice starts

60m race - 1st in 8.38 - runner next to me jumped
the start which threw everyone off but it wasn't
pulled up so after hesitating i ran it out strongly.
I think i would have been something like 8.1 with a
clean start.

4 x 200m relay in which i ran out a strong 200 2nd
leg - very happy with the run.

4 x 20m practice starts - 3pt
6 x 12 stadium steps - the 12' high 3' deep ones.
Deadlifts at home
1 x 1 x 90kgs/3 x 2 x 90kgs
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Tuesday Evening - 5.30pm - Mild
Strength Session
Warmup 3 sets of high knees/bum kicks/
goosesteps/bounds and Running A's
8 x 5 box jumps
10 x 10m 3pt starts
6 x 6 frog jumps
12 sets of "B" skips
Deadlifts 1 x 1 x 90kgs/3 x 2 x 90kgs


Monday Evening - 7.30pm - Cold
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps etc
2 x 30m strides then 1 x 50m stride
Several practice starts working on arms

150m race - 2nd in 20.3h

Did a few more 3pt starts working on technique.
Overall a fairly light evening's work as i need to
keep a lid on the volume.
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Sunday Evening - 6.15pm - Cool
Strength Training
Warmup 3 sets of high knees/bum kicks/goosesteps
Running A's and B Skips
8 sets of Box Jumps (5 contacts)
3 sets of Frog Jumps (6 contacts)
2 sets of stepups (18")
3 x 10m 3pt power starts
Deadlifts 2 x 1 x 90kgs/2 x 2 x 90kgs - 5min rests
2 sets of hanging knee lifts for abs on Power Tower.

Athletics Victoria - Rd 1 (Frankston)

Races
100m - 13.1 (felt horrible)
200m - 27.7 (slightly better)

Not really happy with those runs especially the
200 which is the slowest time for me for about
2 years! It was a hot day which never works for
me there was a lot of waiting around at the start
which i will have to get used to. At least now i've
experienced my first AV event so it will be all on
the up from here.

Friday Evening - 6pm - Warm
Various Drills etc
Warmup 3 sets of high knees/bum kicks/goosesteps
and Running A's
A set each of dips/pullups/pushups
Around 10-12 block start practice working on arms
and driving out etc.

Good session - my start is improving and it wasn't
very taxing.

Thursday Afternoon - 3.15pm - Warm
Strength Session
Warmup 3 sets of high knees/bum kicks
goosesteps and running A's
3 or 4 easy 3pt starts then -

Box Jumps (18"and 36")
8 x 5 contacts - 60s rests
8 x 10m block starts
3 x lying starts

Deadlifts
1 x 1 x 80kgs
2 x 2 x 80kgs
1 x 3 x 80kgs
3 x 1 x 90kgs
1 x 2 x 90kgs

I felt a bit off colour this morning
so i decided to stay home today.
This afternoon though i feel i'm back
to normal so i pressed on with my
strength session.

Wednesday Evening - 6.30pm - Cool/Windy
Knox Masters Athletics
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
2 x 40m strides and several practice starts

120m Hcp - 2nd in 15.11 (116m) - Winner was a
23yo invite who started off SCR and would have
been off +3m if we had the room to put him there!

20mins later i tried to run in heat 4 of the 1000m Hcp
but pulled up at the 500m with little left in the tank.

Did some start practice to finish off the night -
4 x 10m lying starts
4 x 20m 3pt starts
2 x 40m start and accel
200m slow jogging to cooldown.

Tuesday Evening - 7pm - Cool
Leg Strength Session
DL's
1 x 1 x 80kgs
3 x 2 x 80kgs
Box Jumps (18' and 36")
12 x 5 contacts
Several practice 3pt starts in the
driveway for explosiveness.

Monday Late Afternoon - 5.30pm - Mild
Speed/Form
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
5 x 30m strides
5 x 20m 3pt starts
3 x 20m pushup starts
2 x 40m block start and accel
200m slow jogging to cooldown.

Good session - felt like my starts were better than
on Saturday

Monday Morning - 6.30am - Windy/Humid
Hard Tempo - Lake Course
Warmup 1km slow jogging pace with a few
bum kicks and running A's thrown in at the end.

1km solid pace around the lake - 4:06 which is
good considering the windy and humid conditions.
My legs were feeling very tired from recent racing
and the reintroduction to weights/box jumps etc.
I did feel very strong during the run and feel very
good about that. 1km slow jogging to cooldown.

No Doncaster Masters tonight for me but i will try
to get down to Knox for an hour or so of sprints.

Saturday Afternoon - 2.00pm - Warm/Sunny
Speed/Form
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
5 x 30m strides

3 x 10m starts
4 x 20m starts
3 x 30m start and accel
1 x 60m race - felt awful and slow

200m slow jog to cooldown

Not sure about today - didn't feel right - legs are tight
and i just feel slow. Maybe it's the warm temperature
which doesn't usually suit me - who knows.

At home a little later -
DL's
2 x 1 x 80kg - 4mins between each rep
2 x 2 x 80kg - 4mins between each rep
Box Jumps (18" and 36" heights)
8 x 5 contacts - 1-2mins between each

I feel a little better about today after doing the home
session.

Friday Morning - 6.30am - Cold
Hard Tempo
Warmup 1km easy pace jog down to the lake
with a few sets of running A's and bum kicks
towards the end.

1km solid pace run around the lake in 4:02 an
improvement of 8 seconds from the last time.

1km slow jogging back home to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 30m strides and a few practice starts

100m race - 1st in 13.39 (only two runners)
300m race - 2nd in 44.5 (4 runners)

400m jog at easy pace
2 x 20m start and accel - 3min rests
1 x 40m start and accel

Felt a little sluggish tonight - seem to be struggling
lately in 300's feeling like i'm gone as soon as i
hit the straight.

Monday Evening - 7:00pm - A little wet/windy
Doncaster Masters
Warmup around 400m slow jogging done all over
the place to avoid the rain. Up and down the
steps across behind the seating area and a bit on
the track then -
3 sets of high knees/bum kicks and goosesteps
2 x 30m strides and a few practice starts etc.

80m race - 2nd in 10.5 (behind Hornblower) then
tried to stay loose for the next event about 25mins later.
300m race - 2nd in 44.3 - ran hard from the 150m
and slowed dramatically over the last 40 or so.
3 x 30 start and accels

About 200m slow jogging to cooldown.

Sunday Morning - 11.30am - Mild and Sunny
Easy Pace Run

3kms at slightly better than easy pace with
the intention of keeping it steady throughout.
15:37 which tells me that i'm certainly moving
in the right direction.

Racing tomorrow night at Doncaster - at this
stage i think i'll be doing an 80m and a 300m.

Saturday Afternoon - 3.45pm - Mild/Windy
Short Speed/Form Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides then into spikes

3 x 20 starts
4 x 40 start and accels - 3-4min rests
1 x 60m at 95%

400m slow jogging pace to cooldown.

Thursday Evening - 7pm - Warm/Windy
East Burwood Masters Record Night
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 40m strides and a few practice starts

60m race - 1st in 8.00 1.5 headwind (New Victorian Record M45) !!!
Various drills etc to keep warm then
200m race - 2nd in 26.9 (gave it everything i had)

Now at almost 10pm i'm feeling a bit ordinary - stomach pains etc
Fantastic night overall

Wednesday Evening - 6.30pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
2 x 40m strides and a few practice starts

60m race - 1st in 7.92 PB
1000m Hcp (heat 3 in a series) - 2nd in 3:40
(winner ran 4:04). This was a 10sec improvement
on my time from 2 weeks ago - i'm pleased with that.
3 x 30m start and accels - 3min rests followed by
2 x 100m strides at around 16secs and some light
jogging to cooldown.

I will be running a 60m at East Burwood Masters
tomorrow night in an age graded record attempt.