Week 1 – Summary.
- Good first week of runs though a bit sore by the end.
Resting HR (week avg): 55
Weight: 86.5 kg (-0.5).
Sleep: > 6.5 hours on 2 of 7 nights
Track sessions: 4 / 5
March 20 (Monday)
Switch of days as Tuesday afternoon not possible due to work and I was at Adcock today due daughters sport.
Adcock. Acceleration. Strong tailwind in straight.
4 * flying 20m with 30m build up. Reps every 2:45.
3 * flying 25m with 30m build up. Reps every 3:30
2 * circuits below. 60 secs rest between.
Med ball Circuit 1 (Med ball slam, Shoulder Press, Overhead exchange, wood chopper, triceps extension). 3 kg ball.
Ab circuit 10 movements each. (Med ball crunch, Plank pass across, Russian twist, Mountain climber – no ball, Med ball hold flutter kicks).
Med ball throws and push ups (10, 15) circuit.
Adcock. Tempo. Mid 20s with light headwind in straight.
2 * 5 * 200.
36.1, 36.3, 35.1, 36.1, ?;
34.0, 35.0, 33.7, 34.6 33.4.
Adcock. Speed endurance. Done in the morning as rain forecast later in the day.
100, 120, 150, 120, 100. 4 minute recoveries. Track soft on the bend. Light tailwind in straight Final rep had a drop in quality.
20 * lunge with upward reach, 20 * Single leg Reaching Romanian deadlift in 5s,
2010 * lunge with twist, 4 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
Track rest day
Mingara. Speed. Some showers early but cleared during warm up. Due to wet infield all the warm up was done on the track.
4 * 30m from blocks. Rest 3 min.
3 * 40m off 2 pace roll in. 4 min rest.
2 * 60m off 2 pace roll in. 6 min rest.
Stiff and sore around ankles and heels first steps of the morning. More on the right.
No tempo training due to a trip to Sydney.