Saturday Late Morning
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Air Squats (weighted vest)

Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides

60m - 7mins - 60m - 7mins - 60m
Run at 95%

Medball Abs - 5mins various
2 x 30 Air Squats (weighted vest)

Friday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs

Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins various
2 x 30 Air Squats (weighted vest)

Wednesday Evening
Knox Masters
3 x 40 strides easy
3 sets of high knees and bum kicks
2 x 30m strides quicker
2 x 15m practice starts

60m - 3rd in 8.25
20mins later
200m - 1st in 27.68
Need to add some pure speed
and work on my starts again.

Some hurdles practice work with
4 cones set up to work on getting
the spacing for 3 steps between
each right.

Tuesday Evening
Various Upper Body Exercises
Medball Abs - 5mins various

Monday Evening
Various Upper Body Exercises
Medball Abs - 5mins Various

I'm resting the legs until Masters on
Wednesday night. I was going to run
in an 800m race but i think i might
do a 60m and a 200m instead!

Sunday Afternoon
Victorian Masters State Champs
400mHurdles - 1st 78s at my first attempt
at the long hurdles. I was the only runner
in my age group in the race so i collected
the Gold Medal for what it's worth!!!
I'll take what i can get - it was bloody
tough (thought i was going to faint at one
point).

Saturday Afternoon
Victorian Masters State Champs
400m - last in 64.74 (best forgotten)
Had to wait around today in very warm
conditions for about 5 hours as the heats
were cancelled due to only 7 entrants.
I guess i could put it down to that for
my shocker today - i don't know??
I never run well in the heat and the
waiting around didn't work well either.
I felt really good in the morning when i
arrived there and probably would have
run much better had there been a heat
then and there.
I have to try and recover for the 400mH
tomorrow - we'll see

Friday Evening
Medball Abs 10mins



Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins

Wednesday Evening
Warmup 400m slow jogging then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts

300m - 1st in 43.84
A nice tune-up run pushing hard from
the 200m and overhauling a couple of
other runners running off big handicaps.

Tuesday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60sec

This weekend i have the Vic Masters
State Championships - I'm entered to
run 400m on Saturday (possible heat
and final) and 400mH on Sunday (final
only). My final tuneup will be a 300m
race on Wednesday night.

Monday Night
3 sets of high knees and bum kicks
1 x 80m strides
100m at 95%
15mins break including Medball Abs
100m at 95%

Sunday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30

Saturday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30



Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60s

Thursday Evening
Medball Abs - 5mins various
Air Squats 2 x 30

Wednesday Evening
Knox Masters
Arrived not knowing what was on
the program for the night.
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
1 x 50m strides (a little more effort)

400m Hcp - 4th in 63
Started at 57s and passed around 8
runners to cross the line right on
2:00 in 4th place. Extremely pleased
with the run having not run at all for
15 days and having recovered from a
virus. I did however develop quite a
headache later in the night and into
the next morning.


Tuesday March 9
Medball Abs - 5mins various


Sunday March 7
Medball Abs - 5mins various


Saturday March 6
Medball Abs - 5mins various


Decided on a few days off from training
then caught a virus which knocked me around
for well over a week so no training done
again until Saturday March 6.


Wednesday Feb 24
Various Upper Body Exercises
Medball Abs - 5mins various
Air Squats 2 x 30