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