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