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.