Wednesday Evening - 7pm - Very Hot
Knox Masters (Temp over 35C)
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 40m strides
2 x 20m practice starts

60m - 3rd time not recorded
200m - 2nd in 27.84 (all runners times approx
1sec slower than usual - heat and headwind)
800 - relaxed jog coming home last 200m
Not spectacular but got through a difficult
night.

Tuesday Morning - 10am - Mild/Sunny
3km run over the usual course pushing
quite hard today. Managed a PB of
14:51 for the trip (this course) so i'm
very pleased with my current training.

Monday Evening - 6.30pm - Mild/Warm
Split Run Session
3 sets of bum kicks and high knees
1 x 70m strides

300m - 30s - 100m
Quick relaxed/Fast
20mins rest which included Medball Abs
300m - 30s - 100m
Quick relaxed/fast



Monday Morning - 11am - Mild
25mins run for time including some hills
and various speed changes etc

Sunday Evening - 7.30pm - Mild
Tempo Session
2 x 70m strides

200++200++200++200++200
++200++200++200++200++200
Run at approx 70% - ++ = 60s

Saturday Evening - Boxing Day
Speed Session
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
run at 95%
Medball Abs - 5mins various



Friday Evening - 7pm - Indoors
Upper Body Workout
Various Dips/Pullups/Pushups and
Medball Abs - 3 sets of each
Quite low numbers as i have not
done these for a while and have
lost a lot of upper body strength.



Friday Morning - Christmas Day
A slow TM run for time - 25mins at
various speeds and inclines



Thursday - Rest

Wednesday Evening - 7pm - Very Hot
Knox Masters - in 39C heat!!!!!!!!!!!!!!
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
3 x 15m practice starts

400m - 2nd in 62.37 (fastest 400m in
four an a half years !!!)
Then ran around 2kms as part of a
relay and struggled a bit in the very
very hot conditions.




Tuesday Morning - 6.25am - Cool
3km run around the usual course pushing
a little harder - 15.21

Monday Evening - 7.20pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30s - 100m
20mins including Medball abs 5mins
300m - 30s - 100m
fast relaxed then very fast



Monday Morning - 6.25am - Cool
3km run usual course - 15:45



Sunday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200++200
++200++200++200++200++200
run at 70% - ++ = 60secs

Saturday Evening - 8pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various



Saturday Morning - 8.30am - Indoors
25mins of running on the TM with various
speeds and inclines.

For various reasons Thursday and Friday
have ended up being rest days from a
training point of view.

Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
4 x 25m strides
3 x 15m practice starts

60m - 8.17 (3rd)
200m - 27.29 (4th)

400m - quick relaxed last 200m in 32

Particular focus is on 400m at the moment

Tuesday Evening - 7pm - Warm
Warmup 400m slow jogging followed by
1 x 70m strides

200++200++200++200++200
++200++200++200++200++200
Run at approx 70% - ++ = 60secs



Tuesday Morning - 6.25am - Cool
3km in 15:16 which is 1sec outside my best
for this course set in 2005. Pushed quite hard
early and it showed in the latter stages.

Monday Morning - 6.25am - Cool
3kms usual course - 16:25
no training Mon night due to my son's
Grade 6 Graduation.



Saturday Afternoon - 5pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30secs - 100m
17mins break including 5mins various
medball abs
300m - 30secs - 100m



Friday Morning - 6.30am - Indoors
20mins of running on the TM not too
strenuous mostly for recovery.

Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 800m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts

90m race - 3rd in 11.79 - ordinary!
400m race - 66 - a shocker!
3km - 18:49 - a shocker!

Of course i should expect this after such
a good 3km run in the morning.
Thursday will be a rest day.

Wednesday Morning - 6.30am - Cold
3km around usual course - 15:37 and
felt strong - best time for 3 or 4 years.



Tuesday Evening - 7pm - Cool
3 sets of high knees and bum kicks

200++200++200++200++200
++200++200++200++200++200
Run at approx 70% ++ = 60s

Tuesday Morning - 6.30am - Cool
20min run on the TM with a few hills
added here and there.



Monday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

60m - 7mins - 60m - 7mins - 60m
run at 95%
Medball Abs - 5mins various

Monday Morning - 6.30am - cool
3kms in 16:17 (first bit a struggle!)



Friday Morning - 6.30am - cool
3kms in 16:25

Wednesday Evening - 7pm - Very Warm
Warmup 800m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides

600m - 3rd in 1:51
2.13km - 11:21 as part of a relay



Tuesday Evening - 8pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
run at 95%



Tuesday Morning - 6.25 - Cool
3km run local street course - 15:50
Pleased with that - slowly improving!

Monday Evening - 6.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks

200++200++200++200
++200++200++200++200
run at 75% ++ = 60s


Monday Morning - 6.25am - Cool
3km around local street course - 16:28


Sunday Evening - 6pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides

300+++300+++300
+++300+++300
run at approx 70% +++ = 90s

Saturday - 7.30pm - Cool
Treadmill Session
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
run at 95% TM set at 12degs incline

First training session of any kind since
Monday morning. Have been very
tired possibly caused by several 5km
runs recently.

I've had a few days off from training due to
feeling very tired and not sleeping well.
Perhaps doing that series of 5km runs in the
last couple of weeks has taken it's toll a
little!

Monday Morning - 6.15am - cool
5kms - 32:58 that is all

Sunday Afternoon - 2pm - Cool
Warmup 500m slow jogging pace then

5 x 120m hills (12degs) jog back
1km slow jog
300m fast relaxed
300m walk
60m flat out
200 walk to cooldown

Quite a hard session

Saturday Evening - 7pm - Mild
Some upper body work mixed in with -
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30secs - 100m
(fast relaxed - then 95%)

Friday Morning - 6.30am - warmish
5km run same course as before - 33:38
Felt like more of a recovery run and was
a struggle in quite humid weather.


Friday Evening - 7.30pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Run at 95%
Edit/Delete Message

Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 20m practice starts

120m Hcp - Ran about 15.6 and finished
well back (felt sluggish and uncomfortable
which is understandable given my recent
training and the very warm night.)

5km on the bike track - 29:57 which is
way better than i expected - very pleased

Tuesday Evening - 6.30pm - Mild to Warm
5km run around local streets - 31:37
Same course as yesterday but about 3mins
quicker and it was warmer - pretty pleased
with that.

Nothing since Wednesday until -

Monday Evening - 6pm - Cool/Mild
5kms around local streets - 34:26
A long time since i've tried running
that far so i just wanted to make
sure i finished it.

Thursday - Quite sore today from last night's Masters racing! Hopefully I will
Come good tomorrow!

Wednesday Evening - 7.15pm - Warm
Knox Masters
The Thousand Steps - 26:17 Pretty slow
but as you all know i'm crap in the heat!



Monday Evening - 8pm - Very Warm
Street Run/Jog
Another struggle in the heat - 3kms 18:40

Thursday Evening - 7pm - Cool
Street Run/Jog

3km - 18:08 i knew it would be tough
tonight after last night's hard session
at Masters.


Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts

120m - 2nd in 15.75
600/400/200 as part of a relay
1.8kms as a cooldown

Tuesday Evening - 7pm - Cool
Street Run/Jog

Tonight's 3km run in less than half yesterday's
temperature a full 2mins faster - 16:57
The stopwatch never lies! Much better

Monday Evening - 6.30pm - Warm/Humid
Street Run/Jog

3km - felt horrible in the heat and ran accordingly
- 18:57 At this point it should have been under 18
(shows how much i dislike running in this weather!!)


Friday/Saturday/Sunday - Rest Days

Thursday - Rest


Wednesday Evening - 7pm - Mild/Warm
Knox Masters (20 Year Anniversary night)
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts

200m - 3rd in 27.??

About 25mins later -
6 x 200m (42-36) w/80-85s rests


Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks

200++200++200++200
++200++200++200
Run at 75% w/60s rests

Monday Evening - 7pm - Indoors
8Dips/5DHPullups/20Pushups
3 sets of high knees and bum kicks
1 x 70m strides

60 - 6mins - 60m - 6mins - 60m
run at 95%

Medball Abs - 5mins various
Air Squats - 3 x 25

Sunday Evening - 7pm - Cool
A 3km run tonight - a little better 17:46

Saturday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200
++200++200++200
Run at 75% ++ = 60s

Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs

Thursday Evening - 7.30pm - Cool
3km run - lake course - 18:10 was a bit
of a struggle tonight.


Wednesday Evening - 7pm - Cool
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts

60m - 2nd in 8.17 - slight headwind
about 30mins later -
4 x 200m relay - ran the anchor leg and
chased home the winning team making up
a lot of ground. I'm very pleased with the
run.
about 5mins later -
2kms - 13mins so pretty slow!

A very good night's work.


Tuesday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200
++200++200++200
run at 75% - ++ = 60secs

Monday Evening - 7.30pm - Warm
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m

Medball Abs - 5mins various
Air Squats - 3 x 25

Sunday Evening - 7.30pm - Mild
3kms of slow jogging around the local
streets again tonight - 18:03

Medball Abs - 5mins various

Saturday Evening - 7pm - Cool
3km of pretty slow jogging around the
local streets in a rather pedestrian 18:13


Friday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
8Dips/4DHPullups/18Pushups
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m

Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs

Thursday Evening - 6.30pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200
++200++200++200
Run at 75% w/60s rests

Medball Abs - 5mins various
Deadlifts 2 x 3 x 70kgs (5mins rest)


Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m 4pt practice starts

120m Hcp - 1st in 15.32e (114m)

A little later -
6 laps (2400m) slow jogging pace.

Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200
++200++200++200
fast relaxed with 60s rests


Monday Evening - 7pm - Indoors
Treadmill Speed Session
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
run at 95%

Didn't do anything else due to
amount of time available.

Saturday Evening - 7pm - Indoors
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks

200++200++200++200
++200++200++200
Fast relaxed pace with ++ = 60s


Friday Evening - 7pm - Indoors
Treadmill Session
7Dips/4DHPullups/18Pushups (see how
much strength i lose when i don't do
these for a while!)
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Reps done at 95%

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
3 x 15m practice starts

100m - DNF - another runner broke at
the start causing me to hesitate and miss
it by about 2 metres (race wasn't pulled
up) so i ran to about 60m and pulled out
due to lack of interest.

300m - 44.85 felt awful and was very slow

I ran a fairly easy 90s 400m for something
to to a little later but overall a very crap
night of running. Had a headache that
came on from around 4pm and try as i did,
couldn't get rid of it.

Monday Evening - 6pm - Cool
Speed Session - Knox Aths Track
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides

4 x 10m 4pt starts
4 x 20m 4pt starts
3 x 30m 4pt starts
2 x 40m 4pt starts

Then home for -
Medball Abs - 5mins various
Air Squats 3 x 30

Thursday Evening - 7pm - Indoors
Medball Abs - 5mins various
Air Squats - 5 x 30

Wednesday - Rest Day
Decided against going to Masters for
a change. That's about only the 3rd
time i've missed it in 6 years!!

Tuesday - Rest Day

Monday Evening - 7pm - Indoors
Medball Abs - 5mins various
Air Squats - 3 x 30

I'm having an unload week this week
gotta do it every now and then.

Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Run @ 95% @ 12degs incline

Medball Abs - 5mins various
Weighted Vest Air Squats 2 x 25/
1 x 30


Friday - Rest Day

Thursday Evening - 7pm - Indoors
Medball Abs - 5 x 60s various
Air Squats w/weighted vest + dumbbells
5 x 25

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m 4pt starts

60m - 3rd in 8.03
about 20mins later
300m Hcp (284m) 3rd in 41.83

30m @ 85%
40m @ 95%

Not quite up there with last week but you
can't blitz every week!!

Monday Evening - 5.45pm - Cool
Speed Session at Knox Track
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides

3 x 10m 4pt starts
2 x 20m 4pt starts
1 x 30m 4pt start
1 x 50m 4pt start
1 x 60m 4pt start

Then at home -
Medball Abs - 5mins various
Air Squats 3 x 30

Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m

Medball Abs - 5mins various
Air Squats 3 x 30

Friday Evening - 7pm - Indoors
Medball Abs - 5 x 60secs various
Air Squats - 4 x 25/1 x 30

Thursday Evening - 6.30pm - Indoors
Medball Abs - 5 x 60secs various
Air Squats - 4 x 25/1 x 30
9Dips/6DHPullups/20Pushups

Wednesday Evening - 7pm - Mild/Warm
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x 30m strides
3 x 15m 4pt starts

60m - 1st in 7.62PB !!!!
About 20mins later
255m - 35.48 (was a name your own distance
novelty race to finish in 37s but i underestimated
by about 10m or so)

2 x 4pt starts 30/40m

Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
1 x 70m strides

60m - 7mins - 60m - 7mins - 60m

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30

Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups

60m - 6mins - 60m - 9mins - 60m

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Edit/Delete Message

Friday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats

Thursday Evening - 7pm - Indoors
Medball Abs - 5mins various
5 x 25 Air Squats

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides
3 x 15m 4pt practice starts

100m - 2nd in 13.08
about 20mins later -
400m - 2nd in 63.9

400 very slow jogging to flush the legs out.
Reasonably happy with tonight given that my
recent training was more aimed at 1000m
racing. That is now over and back to more
suitable sprint distances for me.

Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups

60m - 7mins - 60m - 7mins - 60m

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30

A few days off plenty of junk food and a freshen
up for a return to more suitable sprint distances.

Sunday Late Afternoon - 3.30pm - Cool
3 sets of high knees and bum kicks
An easy practice start at about 70%

8 x 10m 4pt starts @ 95% - 90sec rests
3 x 15 box jumps - 18inch box
Medball abs - 5mins various

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/Running A's
1 set of goosesteps
3 x 30m strides
2 x 4pt practice starts

1000m Hcp - DNF pulled up at the 800 after
running 36/44/50/51 for the 200m splits. I had
nothing left and couldn't see the point of
continuing.
About 15 or 20mins later i ran in the 200m
and clocked a reasonable 27.11 after running
out of steam in the straight.
A forgettable night.

Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups/20Pushups

60m - 6mins - 60m - 6mins - 60m

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30

Saturday Evening - 6.30pm - Indoors
Treadmill Session
Warmup 400m slow jogging pace followed by
1 x 80m stride

4 x 90secs@4min pace - 90sec rests

Medball Abs 5mins various

Thursday Evening - 7.30pm - Indoors
Tempo Session - Treadmill
Warmup 400m slow jogging pace followed
by a set of high knees and bum kicks
1 x 70m strides

200++200++200++
200++200++200++200++
200++200++200
(200s in 40secs/++ = 60secs)

Quite a tough session but felt good soon
afterwards.

Wednesday Evening - 7pm - Gale force winds
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x 30m strides
2 x 15m 4pt starts

400m - 1st in 64.47 with a horrible headwind
in the back straight which seemed to slow me
to a walk. Not much left into the straight and
stuggled into a slow time - Oh well not much
i could have done about the conditions!

Ran a couple of easy 200's to flush out the
legs a little.

It's been a bit of an off week training wise as
i have felt a little tired at times and a headache
on Monday meant that my session was only
5mins of Medball abs.

Saturday Evening - 5.30pm - Cool
3 sets of high knees/bum kicks/goosesteps
and Running A's

8 x 10m 4pt starts with 90s+ rests
6 mins later -
120m @ 95%

Heavy Bag - 3 x 2mins Rnds
I haven't done any bag work for a while
and it showed - must do more.

Wednesday Evening - 7pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x 30m strides
2 x 4pt practice starts

60m - 3rd in 7.75 (tailwind)
200m as part of a relay - gave it everything
a little while later -
400m in 70secs shutting down the last 30 or
so after running out of steam.
(3 runs in one night is usually too much for me).

Had to walk around a lot and then a little very
slow jogging to flush out my legs which were
very sore after the 400 run.

Tuesday Evening - 7pm - Indoors
Core and General Strength
3 sets of each with 60secs of Medball
abs between each exercise.

Dips 10/8/10
DHPullups 6/5/5
Pushups 20/18/18

Monday Evening - 7pm - Indoors
Treadmill Session
11dips/6DHPullups/22Pushups
3 sets of high knees/bum kicks and
Running A's

60m - 6mins - 60m - 6mins - 60m

Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30

I feel a little more like i'm back to
normal again energywise.

Saturday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
2 x strides 60/80m

60m - 7mins - 60m - 8mins - 60m

Medball Abs - 5mins various

Thursday Evening - 7pm - Indoors
Core Strength/Conditioning
8Dips/5DHPullups/20Pushups
with a set of Medball abs between each.

I stopped training after just one set
tonight as my numbers were well down
and i have no energy. Last night's racing
at Masters must have really taken it out
of me and i did have a longish day at work
today. I will rest up and hopefully be ready
for my usual Friday session of 60's etc.

Wednesday Evening - 7pm - Very Wet
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 sets of 24 goosesteps
2 sets of Running A's
3 x 30m strides
Track Very Wet tonight
90m - 2nd in 11.75
around 25mins later
400m in 63.14 - had to run around 3 or 4
runners as it was a type of novelty race which
i treated as a serious 400 hitout.
around 15mins later -
4 x 200m - av 39s with 78s rests
Very pleased with tonight's work.

Monday Evening - 6.30pm - Indoors
Treadmill Session
10Dips/6DHPullups/Forgot Pushups - 0
3 sets of high knees and bum kicks
2 x strides 60/80m

60m - 7mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline

Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30

This week is an easier week after a
couple of hard ones.
Wednesday night 90m and 400m

Saturday Evening - 5.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline

Medball Abs - 5mins various
Air Squats 2 x 25/1 x 30
Biceps


Thursday and Friday - Rest Days

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
3 x strides (2x30/1x40m)
3 x 15m 4pt practice starts
Very slow jog around to start line

600m race - 2nd in 1:49 (very pleased)
about 20mins later -
6 x 200m avg 39s - rest 80s

A good night's work tonight!

Tuesday Evening - 7pm - Indoors
Core Session - Conditioning

Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.

Dips - 11/10/9
DHPullups - 6/6/5
Pushups - 20/18/18

600m race tomorrow night at Masters

Monday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12Dips/6DHPullups/22Pushups
1 x 60m strides

60m - 8mins - 60m - 8mins - 60m
run @ 95% @ 12degs incline

Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30 WVest
Biceps

Sunday Evening - 6.30pm - Indoors
Core Strength Session
Alternating circuit of the following with
a set of 60s medball abs between each
exercise - (so 11 sets of abs)
Dips 11/9/10
DHPullups 7/6/5
Pushups 22/20/20

Saturday Evening - 8.15pm - Indoors
Treadmill Conditioning
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 x 70m strides

5 x 60s @ 75% @ 6degs with 60s hard walk
between each rep
60s slow jog to cooldown

Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m

60m - 7mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline

Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
2nd and 3rd set in weighted vest
Bicep Curls

Thursday Evening - 7.30pm - Indoors
General Strength/Core

Done as an alternating circuit with a set
of 60s Medball abs between each exercise
(total 11 sets of abs)

Dips 10/8/8
DHPullups 6/6/5
Pushups 20/18/18

I managed to get the numbers up a bit
from the Tuesday session.

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 set of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x 15m practice 4pt starts

800m - 4th in 2:45 (first one for a long time)
about 25mins later -
10 x 200m (avg 41s/rest 85s)

The most volume i've done for a long time.
Quite happy with the 800m - led for the first
lap in 77 (too slow) and then compounded to
an 88 for the second lap.

Tuesday Evening - 7pm - Indoors
Core Session - Conditioning

Following Exercises done as a 3 set
circuit with 1mins -medball abs done
between each exercise. These were
a variation of Russian Twists and
totalled 11 sets.

Dips - 10/7/6
DHPullups - 6/4/4
Pushups - 20/16/16

Monday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
13Dips/7DHPullups/23Pushups
2 x strides 60/80m

60m - 9mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline

Medball Abs - 6mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set with Weighted Vest
Bicep Curls

Saturday Evening - 9.30pm - Indoors
Treadmill Session (Shortened for Time)
Warmup 400m slow jogging followed by
1 set of high knees and bum kicks
1 x 80m stride

2 mins @ 6degs - fast relaxed pace

Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m

60m - 7mins - 60m - 7mins - 60m
run at 95% with 12degs of incline

Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
2nd and 3rd set in Weighted Vest
Bicep Curls

Wednesday Evening - 7pm - Cold/Wet
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides

60m - 2nd in 8.13 - legs sluggish after
Monday training.
3 x 400m relay - ran a good 3rd leg
600m - easy relaxed in 2:24 not long
After the relay.

Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
12dips/6Pullups/23pushups
2 x strides 60/80m

60m - 7mins - 60m - 7mins - 60m
Run @ 95% with incline @ 12 degs

Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats
Last 2 done with Weighted Vest
Bicep Curls (for purely cosmetic!)

Sunday Evening - 7pm - Indoors
Core Session
10Dips/6DHPullups/22Pushups
Medball Abs - 5mins various
2 x 25/1 x 30 Air Squats

Saturday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x strides 60/80m

60m - 7mins - 60m - 7mins - 60m

Medball Abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
2 x practice starts (15/20m)

200m - 2nd in 26.67 (second fastest ever)

600m - fast relaxed - 1:59
15mins later
400m - fast relaxed kicking home the last
120m - time not recorded but around 70s
A good night's work.

Monday Evening - 6pm - Indoors
Treadmill Session
Overall the body feels tired today so i
decided to cut back the volume a little
and leave out the squats.

3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups
2 x strides 60/80m

60m - 15mins - 80m (95% @ 12degs)
Medball abs - 5mins various
Several sets of arm curls (just because)

Sunday Evening - 7pm - Indoors
Core Session
Medball Abs - 5mins various
3 x 25 Air Squats

Saturday Evening - 7pm - Indoors
Treadmill Endurance Session
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups/5Chinups

2 x 2mins fast relaxed (maybe not so
relaxed) with about 4mins rest between.
Treadmill set at 8 degrees incline.

Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/forgot the pushups!
2 x 60m strides

60m - 7mins - 70m - 7mins - 80m

Medball Abs - 5mins various
3 x 25 Air Squats

Thursday Evening - 6pm - Indoors
Core Session
11Dips/8Chinups/22Pushups
Medball - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
3 x 15m 4pt starts

120m Hcp - 3rd in 15.16(-6m) shut down
considerably with 10 to go as we had the
finish set up 10m past the normal finish
line and i forgot (duh!). May have got 2nd
but would not have caught the winner.

1 x 600m - 1:58 (past 200 in 35, then 400
in 74).
200m slow jog and 100m stride to cooldown.

Tuesday Evening - 6.30pm - Indoors
Core Session
11Dips/6DHPullups/22Pushups
Medball Abs - 5mins various

Monday Evening - 7.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x 60m strides

60m - 7mins - 60m - 7mins - 60m
All done at 95% incline set at 12degs

Medball Abs - 5mins various
3 x 25 Air Squats

Still not feeling 100% but got through
it ok.

Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
9Dips/5DHPullups
2 x 60m strides

60m - 7mins - 60m - 7mins - 60m

Reduced the session tonight as i'm not
really feeling all that flash as a result
of my teeth problems over the last few
days.

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
1 x 20m practice start

60m - 1st in 7.76PB !!
100m - 1st in 13.5 (a little disappointing but
i am still suffering the after effects of having a
tricky tooth pulled out yesterday and still some
pain in my jaw).

1 x 600m at relaxed pace - 2:16 just for
something different.
Cooldown jog for 300m slow.

Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x 60m strides

60m - 7mins - 60m - 7mins - 60m
Done @ 95% @ 12degrees incline

Medball Abs - 5mins various
3 x 25 Air Squats

Saturday Evening - 6pm - Cold
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/faster)

Medball abs - 5mins various
3 x 25 Air Squats


Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x Strides 60/80m

60m - 7mins - 60m - 7mins - 60m
(95%@12degs incline)

Medball Abs - 5mins various
3 x 25 Air Squats

Thursday Evening - 7pm - Indoors
Core Session

10Dips/6DHPullups/22Pushups
Medball abs 5mins various

The legs are having a rest today!

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30 strides
2 x 15m 4pt starts

60m - 1st in 7.84PB (legs felt very strong)
3 x 200 (twice) relay where i ran the 3rd leg
running very strongly on the second of the
200s in a battle with another runner all the
way down the straight to just get beaten by
an eyelash! (gave him about a 5m start).

2 x 200m fast relaxed with around 90s rest
between. Very very pleased with my form
tonight.

Monday Evening - 7pm - Indoors
Treadmill Session
Not sure how much benefit i'll get from tonight
as i'm very tired today. I shortened the session
to the bare bones to try and put full effort into
just that.

Treadmill set to 12degrees incline for all runs
3 sets of high knees and bum kicks
2 x 60m strides
60m - 6mins - 60m - 6mins - 60m (95% effort).

Saturday Evening - 7pm - Cold
Split Run Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups

300m - 30s - 160m (fast relaxed/faster)
(would have done 200m for second part
but legs tired from yesterdays speedwork)

Medball abs - 5mins various
3 x 25 Air Squats

Friday Evening - 6.45 - Cold
Treadmill Speed Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

3 x 60m @ 12degs 95% (6min rests)

Medball abs 5mins various
2 x 10 GHR

Thursday Evening - 6pm - Indoors
Core Session

8Dips/5DHPullups/20Pushups
Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks etc
3 x 30m strides
3 x 20m 4pt starts
Trying to keep on the move as it was a
bitterly cold night (which suits me fine by
the way).

400m Hcp - 4th in 62.91 - happy with that!
4 x 200m fast relaxed with around 90s rests
between each.

Monday Evening - 6pm - Indoors
Treadmill Session
3 sets of bum kicks and high knees
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

3 x 60m @ 95% with 12degs on TM
6mins rests between each rep

Medball abs 5mins various
2 x 25 Air Squats

Sunday Evening - 6.30pm - Indoors
Core Session
10Dips/6DHPullups/20Pushups
Medball abs 5mins various
3 x 25 Air Squats

Saturday Evening - 6.45 - Cool
Split Run Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
2 x strides 60/80m

300m - 30s - 200m (fast relaxed/flat out)

Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Very Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides

90m - 1st in 11.90
200m - 1st in 27.17 (basically ran alone)

4 x 200m fast relaxed with 90s rests

Monday Evening - 6pm - Indoors
Treadmill Session - conditions way too bad
to go to the track - rain and hail etc.
I was very sick on Saturday so now that i'm
95% better i didn't do a full session.

3 sets of high knees and bum kicks
2 x strides 60/80m
3 x 60m - 95% @ 12degs incline with a 50m
lead in and 6mins rest between each.
Medball abs - 5mins various

Friday Evening - 7.15pm - Cold
Split Run Session
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups
2 x strides 60/80m

300m - 30s - 200m (fast relaxed/faster)

Medball abs - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Wet
Knox Masters - Track wet and slippery
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m 4pt starts

100m - 2nd in 13.17
300m - 2nd in 44.35 (made the stupid mistake
of watching the clock tick over while running
down the straight - may have lost my focus
last 30m or so??)

Have been pretty tired the last 2 or 3 days so
i haven't trained much.

Saturday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups
2 x strides 60/80m

3 x 60m @ 95% incline set at 12degs
(very fast leg turnover with proper
sprint form) 7 min rests.
(The 60m is at full speed after a
gradual buildup of around 50m)

3 x 25 Air Squats
Medball abs various 5 mins

Friday Evening - 7.15pm - Cold
Split Run Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
3 x strides 60/70/80m

300m - 30s - 200m (fast relaxed/faster)

Medball abs 5mins various
3 x 25 Air Squats

Thursday Evening - 6.45pm - Indoors
Core Session
Boxing Bags 6 x 3mins (2 ea SBall/F-C/Heavy)
DeadLift 3s x 3r x 60kgs
Medball abs 5mins various

Wednesday Evening - 7pm - Cold/Wet
Knox Masters (Track very wet tonight)
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m 4pt starts

100m - 2nd in 13.0
400m - 1st in 63.09
3 x 200m at fast relaxed with about 80secs
rest between each rep.
Very happy with those results tonight as i
was a little unsure of how i felt following 3 days
of no training. Also not sure that i feel as well
as i should. Anyway a good night's work!

Saturday Evening - 6pm - Indoors
Core Session etc

3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
3 x 20 Air Squats
5mins various medball abs

Friday Evening - 6.30pm - Cool
Split Runs etc
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups (haven't been
feeling that great since Wednesday which is
maybe why those numbers are a little down?)
3 x strides - 60/70/80m

300m - 30s - 150m - 30s - 60m - these done
fast relaxed/faster/faster again

5mins various medball abs.

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 15m Pushup starts
1 x 20m 3pt start

60m - 4th in 8.4
200m Hcp - 2nd off SCR in 27.16

Then ran a fairly solid 370m or so leading out
a group of runners which was probably a
mistake. Copped the lactic acid sickly feeling
and still have it an hour and a half later.
I did feel a little "off" tonight but am quite
happy with the 200m.

Monday Evening - 5.45pm - Cold
Speed/Power etc
Warmup 200m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides

4 x 10m 4pt starts
2 x 20m 4pt starts
1 x 30m 4pt start
2 x 40m 4pt start
Tuck Jumps 2 x 20/1 x 30
5mins various medball abs

Friday Evening - 6pm - Indoors
Speed/Power etc.

3 sets of high knees and bum kicks
10Dips/7DHPullups/22Pushups
4 x 4secs fast sprint on minitramp
2 x 6secs fast sprint on minitramp
5mins various medball abs
1 x 25 Air Squats

Thursday Evening - 6.45pm - Indoors
Core Work

6 x 3mins Boxing Bags (2 each SBall/F-C/Heavy)
5mins various medball abs

The bag work seemed a little easier tonight.
I feel like my abs are certainly getting stronger.

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m pushup starts
1 x 20m 4pt start

70m - 3rd in 9.3
150m - 3rd in 19.7

4 x Hurdle training (4 cones spaced 1m short
of the 110m hurdles marks working on speed)
I need to get hold of 4 hurdles so i can do this
properly.

Monday Evening - 5.30pm - Cool
Speed Session - Knox Track
Warmup 300m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides

4 x 10m 4pt starts
3 x 20m 4pt starts
1 x 30m 4pt start
1 x 40m 4pt start
3 x hurdle practice - done without hurdles
but using 4 witches hats spaced 1 metre
closer to each other from hurdle 2 - 4 pos
to practice the 3 steps between hurdles etc.

3 x 20 Tuck Jumps
5mins various medball abs (at home)

Sunday Evening - 7pm - Indoors
Core Work etc

10Dips/6DHPullups/22Pushups
5mins various medball abs
2 x 10 GHR

Saturday Evening - 6.45pm - Indoors
Core Work

6 x 3mins rounds on the boxing bags
(2 each of SBall/F-C/Heavy bag) 1min rests

5mins various medball abs

Friday Evening - 7pm - Indoors
Speed/Power etc.
3 sets of high knees and bum kicks
10Dips/7DHPullups/22Pushups
7 x 4secs Fast Running A's on Minitramp
5mins various medball abs
DL 1 x 3r x 60kgs/1 x 5r x 60kgs

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees and bum kicks
2 sets of goosesteps
2 x 30m strides
2 x 10m pushup starts
2 x 15m 4pt starts

80m - 3rd in 10.46
300m - 2nd in 44.30

6 x 15 Tuck Jumps
Hurdle spacing practice using cones

Monday Evening - 6pm - Cold
Speed/Power etc (Knox Track)
Warmup 200m slow jog followed by
3 sets of high knees and bum kicks
2 x 30m strides
3 x 10m 4pt starts
3 x 20m 4pt starts
1 x 30m 4pt start (kept low to 20m)
1 x 50m 4pt start (kept low to 20m)
All done at 95% with good recovery
3 x 15 Tuck Jumps
Then home for -
10Dips/6DHPullups/20Pushups

Sunday Evening - 6.30pm - Indoors
Core Work

6 x 3mins Boxing Bags (2 each SBall/F-C/Heavy)
5mins various medball abs
2 x 10 GHR

Friday Evening - 5pm - Cool
Speed/Power etc
3 sets of high knees/bum kicks/goosesteps
2 x strides
6 x 10m 4pt starts
2 x 20 Box Jumps
3 x 15 Tuck Jumps
2 x 10 GHR
5mins various medball abs

Thursday Evening - 7.45pm - Indoors
Core Work

6 x 3mins Boxing Bags (2 each SBall/F-C/Heavy)
5mins various medball abs

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
2 x 10m Pushup starts
1 x 10m 4pt start

100m - 2nd in 12.7 (very close to PB)
about 20mins later
300m Hcp (i ran 5th off -16m so ran 284m
didn't get times but did feel fast.)

5 x 15 Tuck Jumps

Very pleased with tonights effort.

I decided after Wednesday to have an unload
week! As it has turned out i have not trained at
all since then until tonight -

Monday - 7pm - Indoors (Heavy Rain outside)
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups
5 x 4secs fast running A's on mini tramp
(rests 90s)
3 x 15 box jumps
5mins various medball abs

Masters this week will be 100m and 300m Hcp

Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides
1 x single grandstand steps
2 x 10m pushup starts
2 x 10m 4pt starts

70m - 2nd in 9.6 - mucked up the start and
really didn't run my best
200m relay - ran the second leg and chased
very hard but again didn't feel that fast.
4 x 15 Tuck Jumps
200m slow jog cooldown.

Not my best night tonight - perhaps didn't
drink enough water during the day today and
also possibly not fully recovered from a very
hard speed session on Monday.

Tuesday Evening - 7.30pm - Mild
Tempo Session
3 sets of high knees and bum kicks

12 x 100m @ 19s w/30sec rests

5 mins various medball abs


Tomorrow night - 70m and 4x200 relay

Monday Evening - 6pm - Mild
Speed/Power etc
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
2 x 30m strides

3 x 10m Pushup starts
4 x 20m 4pt starts
3 x 30m 4pt starts
1 x EFE (20/20/20)
1 x FEF (20/20/20)

4 x 15 Tuck Jumps
9Dips/6DHPullups/20Pushups
5mins various medball abs

Sun - Rest
Sat - Rest

Friday Evening - 6pm - Mild
Speed/Power etc
3 sets of high knees/bum kicks/goosesteps
2 x 10m Pushup starts
8 x 10m 4pt starts
3 x 15 Box Jumps (18')
3 x 15 Tuck Jumps
10mins various medball abs
DL's 2 x 5r x 60kgs

Thursday Evening - 7.15pm - Cool
Tempo Session
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups

12 x 100m @ 19s w/30s rests

Wednesday Evening - 7pm - Cool/Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps (fast feet)
2 x 30m strides
3 x 10m pushup starts
1 x 10m 3pt start

60m - 1st in 7.69PB (big breakthrough)

30mins later -
2 x 30m strides
3 x 10m pushup starts

80m - @ 95% (done as SE work)
3 x 15 Tuck Jumps

Very happy with tonight and i know that i
have a lot of improving to do in my start.
I also seem to excel when the temperature
drops which i know is quite unusual for a
sprinter. Happens every year though!!

Tuesday Evening - 7pm - Mild
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups
2 x 12 GHR
10mins of various core work including
medball abs and Psoas stretch/strength

Monday Evening - 5pm - Mild
Speed/Power etc - Knox Track
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps

3 x 10m Pushups starts
1 x 15m 3pt start
3 x 22m 3pt start
2 x 30m 4pt start
1 x EFE 20/20/20
All of the above with at least 1min per 10m
rest periods
200m Jog cooldown

3 x 15 Tuck Jumps
2 x 10 Split Squats (using 12" step)
Various Psoas stretching for strength

Sunday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
9Dips/6DHPullups/20Pushups

12 x 100m @ 19s w/30s rests

Saturday Late Arvo - 4pm - Mild
Speed/Power etc
Warmup short jog
3 x high knees/bum kicks/goosesteps
9Dips/6DHPullups/20Pushups

2 x 10m pushup starts (weighted vest)
3 x 10m 3pt starts (weighted vest)
3 x 10m 3pt starts

3 x 15 Box Jumps (18' - weighted vest)
1 x 12 Squat Jumps (weighted vest)
1 x 12 Squat Jumps

5mins various abs with medball

3 x 30m Hills

Thursday Evening - 5pm - Mild
Tempo Session
Warmup 400m slow jog then 100m hard walk
3 sets of high knees and bum kicks
8Dips/5DHPullups/18Pushups

12 x 100m @ around 19s w/30s rests

5 mins various medball abs

Wednesday Evening - 7pm - Cool
Knox Masters
Had the Flu or similar all week!
Ok still not 100% but i needed to run anyway!
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x 10m Pushups starts

80m - 2nd in 10.38PB (even with a bad start)

8 x 20m starts - flat out - 2mins rest
2 x EFE (20/20/20) - 2mins rest

Kept it very short and anaerobic tonight so
as not to agravate my cough.

Saturday Evening - 6.30pm - Cool
Warmup a short jog
3 sets of high knees/bum kicks/goosesteps
3 x 10m Pushup starts (weighted vest)
2 x 10m Pushup starts
2 x 15 Box Jumps 18" (weighted vest)
1 x 10 Squat Jumps (weighted vest)

A shortened session today due to lack of
time and having managed to pick up some
sort of head cold or flu (marvelous!!)

Friday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jog then 100m hard walk.
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups

100+100+100+100+
100+100+100+100+
100+100+100+100 (about 19s w/30s rests)

5mins various abs with medball

Thursday Evening - 6.15pm - Warm/Humid
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
8Dips/6DHPullups/20Pushups
3 sets of Fast Running A's
2 x Pushup Starts
3 x 10m 3pt Starts (weighted vest)
2 x 10m 3pt starts
2 x 15 box jumps (18' w/weighted vest)
1 x 12 squat jumps (weighted vest)
10 mins various abs with medball
1 x 3r x 60kgs DL

Wednesday Evening - 7pm - Warmish
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
1 set of single grandstand steps
2 x 30m strides and 1 pushup start

100m - 1st in 12.80 (blitzed it !!!)
200m - 2nd in 27.23 (much better)
I feel that these times are going to start
to come down from now - I'm back !!

3 x pushup starts
1 x 60m strides to finish.

I was very focused before the 100m and
got a good start and felt that i accelerated
well.

Tuesday Evening - 7pm - Warm
Tempo Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/19Pushups
3 x 20m strides

100+100+100+100+ (each around 19s)
100+100+100+100+
100+100+100+100 (+=30s)

1 x 10 GHR
A little later i will do 5mins of
various abs work with a medball.

Tomorrow night at Masters 100 and 200m
which one(s) will i do ???

Monday Lunchtime - Mild
Warmup a short slow jog followed by
3 sets of high knees and bum kicks
9Dips/5 Dead Hang Pullups/18Pushups
4 or 5 x 20m strides
3 x 10m Pushup starts
5 x 10m 3 Point starts
4 sets of Fast Running A's (12/16/24/30)
3 x 15 Box Jumps (18")
2 x 12 Sumo Deadlift High Pull w/20kg KB
5 mins of various Medball abs work
Cooldown a short jog to finish

Sunday Afternoon - 12.49pm - Very warm
Victorian Masters Championships - Box Hill

M45 60m - 2nd in 8.25
M45 200m - 4th in 29.73 ?
(these were electronically timed which has me
wondering about the 200 time??)

So both ends of the scale today! Quite pleased
with the 60m and that's the one i really wanted.
The 200m well i can't believe i ran that slowly!!
Kinda warm for me today but still. That's 2 secs
slower than i ran on Wednesday night - not sure
that i believe it.

Anyway there is always next year and i will be
gettting back to the required amount of short
speedwork and getting myself stronger.

Saturday Evening - 6.50pm - Mild
3 sets of high knees/bum kicks/goosesteps
and Running A's
A set each of dips/pullups/pushups

6 starts out to 10m - around 2min rests
(3rd/4th/5th start in a weighted jacket)

20 medball overhead throwdowns - 3kgs
10 x GHR w/3kg medball held to chest
Various hand to hand back and forth with
the medball.

Friday Evening
I decided that since i really have nothing
to lose at the moment, I would give something
a try that at least will give me more confidence.
Realistically i'm not in good enough form to
race at PB level right now. I have done no short
speed work for many weeks and my fast starts
are not with me. My plan for a couple of days
starting last night (Thursday) is to get myself at
least feeling strong and fast. To fire up my CNS
and arrive at Box Hill on Sunday feeling that i
could jump out of my skin!! If it doesn't work i
haven't really lost anything so -

Thursday Evening
Dips/Pullups/Pushups and 8 x GHR

Tonight (Friday)
3 sets of high knees/bum kicks/goosesteps
A sets of Dips/Pullups/Pushups/ 10 x GHR
holding a 3kg medicine ball/10 Burpees/
several sets of 30 fast Running A's/5 x starts
out to 10m/15 Air Squats

Tomorrow
Probably more starts and fast running A's

Sunday
Victorian Masters Championships
60m
200m
400H (maybe)

Wednesday Evening - 7pm - Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
and Running A's
2 x 40m strides and a couple of practice
starts.
Didn't feel at all explosive tonight and my
starts showed just that. No short speed
work for quite some time and it sure does
show up!!

70m - 2nd in 9.44 (start crap and legs
sluggish)
200m - 2nd in 27.74 (same comments as
above but more)

I have the Vic Masters Champs on Sunday
and i need to freshen up in a hurry so i
guess it will be nothing but perhaps some
fast feet work on Friday night - we'll see!
I also now find that two of my events are
only 16mins apart (200m and 400H) so i'm
pretty sure one of them will have to go.

Monday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jogging then 200m
hard walk
3 sets of high knees/bum kicks/running A's
2 x strides 60/80m

4 x 300m (60s with 2min rests)

Cooldown 400m slow jogging then 100m
hard walk.

Friday Evening - 7.30pm - Warm
I had plans of a good solid session for
this evening but changed it. It was quite
a warm and tiring day at work and i just
didn't have much energy.
I did this instead -
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

1 x 160m @ around 95%

and that was it. My quads were quite sore
after the first of the strides - probably lacking
fluid i guess?
My aim is for a tempo session on Sunday.

Wednesday Evening - 7pm - Warm/Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides and a few practice starts

Races
120m Hcp 3rd in 15.1 (-4m) 20mins later
300m 4th in 43.7

20mins later
3 x 400m (approx times 95/85/85)
These did not follow a strict plan and were
about 3 or 4mins apart.
Cooldown 400m slow jogging pace.

Monday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

4 x 300m (60s with 2min rests)

Cooldown 400m slow jogging then 100m
hard walk.
Getting Fitter!

Sunday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

Cooldown 400m slow jogging then 100m
hard walk.

Friday Evening - 7.30pm - Warm
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of bum kicks and high knees
2 x strides 60/80m

4 x 300m (each 60s with 2min rests)

Cooldown 400m slow jogging then 200m
hard walk.

Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 500m slow jogging pace followed by
3 sets of high knees and bum kicks - forgot to
do the goosesteps!
3 x strides 30/40/50 and a couple of practice
starts etc.

400m Hcp (Trophy) - 1st (-31secs) in 1:34.6
so an actual time of 63.6 which i'm very happy
with at this stage. I ran my race just as i had
wanted going quickly for the first 50 then
maintaining a relaxed stride to the 200 where i
went for home. Knowing that there were a
couple of good 400 runners behind me helped
me to go early and stay strong.

Shortly after i got the severe lactic burn and
the nausea but lots of walking a a slow jog
helped with that.

Monday Evening - 7.30pm - Mild/Warm
Doncaster Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x strides 40m
2 x practice starts out to 30m

80m - 3rd in 10.7
400m (age graded so 374m) - 61.6

The 400m was like running on my own as
the other competitors were on much bigger
hcps and way ahead for the whole race.
Not really happy with my performance.


I am entering the Victorian Masters Championships
which are on at the end of this month and i
have chosen 3 events which are all (at this stage)
on Sunday 29th in the afternoon.
400mH
200m
60m
and they are in that order!

Saturday Afternoon - 2.15 - Mild
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

300++++300++++ (300's in 60s)
300++++300++++ (+ = 30s)

Cooldown 400m slow jogging pace then 100m
hard walk.

Will run at Doncaster on Monday night.

My aim now is to slowly build up my strength
training again -

Thursday Evening - 6.45pm - Indoors/Mild
2 sets of each done in a rotation style etc
5 dips
10 GHR
4 DH Pullups
20 Air Squats

Just a fairly light session to reaquaint myself.
Edit/Delete Message

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x strides 30/40/50m and a few starts etc

110m - 1st in 14.16
250m - 2nd in 36.38 (ran this one from the
300 start to the 50m mark and probably
could have attacked the first part of the
bend a bit harder)

3 x double grandstand step runs (27/30/30s
with rests of 40s/60s) This is a good guide
that shows me i need to do more fitness
work.

Monday Evening - 6pm - Warmish
Tempo Session
Warmup 400m slow jogging then 100m hard
walk.
3 sets of high knees and bum kicks
3 x strides 40/50/60m

4 x 300m (60s) - 2min rests

Cooldown 400m slow jogging then 100m hard
walk.


Saturday Afternoon 4.30pm - Mild
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks

3 x 300m fast relaxed with 2min rests

400m slow jogging followed by 100m hard walk
to cooldown.

Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides and a few practice starts

60m - 2nd in 8.13
150m - 2nd in (no time)
2kms - 11:35 (relatively easy with a strong
finish).
Lets see how i pull up tomorrow??

Sunday Evening - 6.30pm - Mild
Sprint Form Technique etc.
Warmup 400m slow jogging followed by 100m
hard walk.
3 sets of high knees and bum kicks
3 x 30m strides

3 x 20m stepladder runs (fast feet)
3 x 10m practice starts

Friday Evening - 6.45pm - Mild
Sprint/Form/Technique etc.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/50/60m

5 x 10m Practice Starts (2min rests)
1 x 20 Air Squats

Wednesday Evening - 7pm - Warm
Knox Masters

Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 30m strides - very easy

3km very easy on the bike track - 18:57
Have done nothing else since last Wednesday.

Wednesday Evening - 7pm - Cool & Windy
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks

6kms on the Knox Bike Path (3 out 3 back)
35:24 which is great as i just wanted to get under
36:00.


Monday Evening - 6.45pm - Cool
3kms around the local lake course - 16:47
Much better this time as i kept the pace even
and the weather much more pleasant.

I'm starting to sound like some mad crazy distance
runner!!!

Friday Evening - 7pm - Warm
5kms around the local streets/paths/tracks
whatever - a very pedestrian 36:27 but at least
i got through it without stopping!
Just for something different - tomorrow is 44C
AGAIN - Don't know how much more of this i can
take.

Sunday Evening - 7pm - Very Warm
Temperature was still 30C at 7pm and quite
humid.

3kms again around the same lake course and
this time 18:31 so a little quicker again even
though it felt slow (well it is slow!!).

Well this has been unbelievable! 43C yesterday
and 43C again today with the temperatures at
night not going below about 28.

Friday Evening - 8pm - Hot
3kms down and around the lake and back home
18:47 which was about 40secs better than on
Sunday. Just easy even pace throughout.

Wednesday Evening - 7pm - Hot
Temperature today 43C and was still that at
6.30pm tonight.

Warmup (like i needed to !!!) 400m slow jog
2 x high knees and bum kicks
2 x 30m strides

1 x 2.3km easy run as part of a long relay
Got there in somewhere around 14mins so it
was just ambling along and i was chatting with
another runner for most of the way.

It will be something like this for a while now so
i can hopefully get my injury sorted out.
No sprinting for a while.

Nothing Since Wednesday as i have been too sore.

Sunday Evening - 7pm - Mild
3kms slow jogging around the local streets etc
19.27 so very very slow and easy to gauge how
this type of running would work with my injury.

Wednesday Evening - 7pm - Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30 strides
3 x Practice starts out to 20m

60m race - 1st in 8.07 - Had to pull out
everything i had to just win this in a three-way
finish by about a foot.

120m Hcp - 5th (-4m so 116m) - time not
reliable.

1km very slow jogging just see how my very
sore groin area would handle it.
Not sure whether it has something to do with
the heat but my injury seems to have taken a
step backwards. Time to get some real help.

Monday Evening - 7.30pm - Hot
Doncaster Masters
Warmup 400m slow jogging then
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
Practice starts x 2 (20m/40m)

150m race - 2nd in 20.4

Practice starts 3 x 20m flat out

Very hot day today and couldn't really expect
too much after spending all day in direct sun.
I have a very hard time with it and tomorrow it
will be 37C again.

Sunday Evening - 6.30pm - Warmish
Speedball etc again

Speedball 6 x 3mins w/60s rests
Heavy Bag 1 x 3mins rest 60s
DL's 1 x 5r x 60kgs rest 60s
Air Squats 1 x 30r

5mins later -
Dead Hang Pullups 1 x 7r
Dips 1 x 9r

Doncaster Masters tomorrow night
I will race a 150m and possibly a 300H if
there is one.

Saturday Evening - 7.30pm - Mild
Speedball etc

Speedball 6 x 3min rnds w/60s rests
Heavy Bag 1 x 3min
DL 1 x 3r x 60kgs
Air Squats 1 x 30r
Dead Hang Pullups 1 x 7r
Dips 1 x 8r

Wednesday Evening - 7pm - Warm
Very very hot days today and yesterday and i
think it has affected me (really don't feel 100%)
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x 30m strides
3 x practice starts

60m - 1st in 8.27 (really is my distance)
120m Hcp (116m) 4th in 15.78 - as usual i trailed
until about 30m out and picked off 4 of the 8 but
the line came too soon. I was 1.34s behind the
winner though which would be around 10m.

That was all as i the heat has amplified the
soreness (felt it yesterday).

Monday Evening - 7pm - Mild
Starts and Accel
Warmup a short jog followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides only to about 20m

Practice Starts 8 x 10m working on being as
explosive a possible. (2mins rests)

1 x 25 Air Squats

I decided to do this instead of racing at
Doncaster Masters. The next 2 days will be
37 and 39 degrees Celsius here in Melbourne
and that just doesn't work for me! I will no
doubt be a mess by Wednesday evening.

Sunday Evening - 8pm - Warm
Speedball Session

Speedball 6 x 3mins w/1min rests
Much harder today - hitting harder and faster
Heavy Bag 1 x 3mins
1 x 25 Air Squats

Have been very sore these past few days.
I put it down to 5 very hard races in the space of
3 days.
As per the discussion over at the CF forum i
have decided to resume some speedball work as it
has (i believe) helped my greatly in the past.
My strength over all distances did seem to improve.

Saturday Afternoon - 2pm - Warm
Speedball + Others

Speedball 6 x 3mins w/1min rests
Heavy Bag 1 x 3mins
DL 1 x 3r - 60kgs (first time in ages)
1 x 25 air squats

Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/30/40m and 1 x hard accel to 50m

100m - 1st in 13.43
200m Hcp - 2nd (SCR) in 27.37

Didn't do anything else tonight.

Monday Evening - 7.30pm - Warm
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
2 x strides 30m then 1 x hard accel to 50m

80m - 2nd in 10.7 (start needs work again)
150m - 3rd in 19.8 (pretty solid)
300m Hurdles - 1st in 52.6 (first ever try at this
and after trailing 3rd into the straight i ran home
hard to win by a metre or so. Quite happy with
my clearances but need to work on strides etc
between hurdles.
Also my ability to back up between races is getting
slightly better.

Nothing since last Monday until -
Saturday Lunchtime
Split Run Session
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
2 x 80m strides

300m - 30secs - 150m (fast relaxed/flat out)

400m - (first 340 slow jog then stride out 60m)

Racing this Monday and Wednesday evenings.