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.