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.