Week 8 – Summary.
- Solid week of training
Resting HR (week avg): 55
Weight: 89.0 kg (-0.5)
Sleep: > 6.5 hours on 0 of 7 nights
Track sessions: 5 / 5
October 18
Acceleration at Adock. Getting warmer in the middle of the day. Cross wind initially. 2 * 4 * 40m wit 4 / 8 min rest. The 2nd set down the other way due to the changing wind. 7th & 8th reps were not as good. 3 * med ball and push ups (12, 12, 13) circuit.
October 19
Tempo at Adcock. 8, 6 * 100.
October 20
Track rest day
October 21
30 * long lunge walking, 30 * single leg deadlift in alt groups of 5, 30 short lunge walking, 6 * bridge holding 5.
3 * med ball circuit with push ups (12, 12, 16) 1:30 rest
30 * long lunge walking, 30 * single leg deadlift in alt groups of 5, 30 short lunge walking, 6 * bridge holding 5.
5 minute plank circuit plus bicycle crunches. Failed on both elbow – single leg and final elbow plank.
October 22
Track rest day
October 23
Speed at Adcock. Tailwind. 4 * flying 15 with 30m acceleration every 2:30; 4 * flying 25 with 30m acceleration every 3:00.
4 * med ball circuit with push ups (12, 12, 12, 14) 1:30 rest.
Evening. 5 minute plank circuit with bicycle crunches.
October 24
Tempo at Adcock. Done 400 – 200. Tailwind in straight. A little flat from the week and no one else at the track, so a little slower. 5 * 200m 35.6, 35.4, 34.1, 34.4, 35.0.
5 minute plank circuit with bicycle crunches. Failure on crunches and final elbows.
Tempo 4 * 200m. 35.5, 35.7, ?, 35.6
Home, lunch then siesta.