Week 5 – Summary.

  • Changed order of some sessions.
  • Feeling fitter and stronger.
  • Weight on scales going wrong way
  • I would really like a real race. Just 60m.

Resting HR (week avg): 54

Weight: 89 kg (+0.5)

Sleep: > 6.5 hours on 3 of 7 nights

Track sessions: 5 / 5

September 27

Sprints at Adcock. 5 * 15m every 1:15; 5 * 25m every 2:15. All done from push up position.

3 * med ball and push up (10, 10, 20) circuit.

September 28

Tempo at Adcock. 6 * 200. Some tailwind on straight. 36.1, 35.6, 35.7, 36.2, 36.9, 35.1

In the evening. 5 minute planks circuit plus bicycle crunches. Failed last 7 secs of crunches and last 30-20 of final arm planks.

September 29

Track rest day.

In the evening. 5 minute planks circuit plus bicycle crunches. Failed last 4 secs of crunches.

September 30

40 * long lunge walking, 40 * single leg deadlift (no weights) in alt groups of 5, 5 * bridge holding 5, 40 short lunge walking.

3 * med ball circuit with push ups (10, 10, 10, 17) 1:30 rest

20 * long lunge walking, 20 * single leg deadlift in alt groups of 5, 5 * bridge holding 5, 20 short lunge walking.

October 1

Rest day. Quads feel like lead after yesterday.

October 2

Tempo at Adcock. Switched from acceleration as legs still feel heavy from Thursday. 5 * 200. ?, 36.1, 35.8, 35.6, ?. Push ups 12, 12, 16 with 1:30 rest.

October 3

Speed at Adcock. Tailwind. 4 * flying 10 with 30m acceleration every 2:00; 4 * flying 20 with 30m acceleration every 2:45.