Reply To: 2011 Training Log

#10392
Fraser_9to5
Keymaster

Aug 1

Track Work
200m, 150m falling. 23.50 PB, 17.28

DAMN! I nailed that 200m, got a really smooth bend and worked on rhythmical arm drive in the last 50m without fading at all. Almost a pb in the 150m and there wasn’t even a tailwind.

A1 Weighted Dips
1 x 12 x 15kg
1 x 12 x 17.5kg
1 x 12 x 20kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Ab Circuit, 2 x 4 mins

Aug 3

Track Work
Blocks 2×20, 2×30, 2x40m
2 x 2 x Flying 25m

Glute-Ham Raises
3 x 8

A1 Squat to Stand
2 x 6

A2 Full Squats
8 x 71kg
6 x 78.5kg
5 x 81kg
4 x 83.5kg

Ab Bridges, 9 mins

Aug 5

Track Work
Blocks 2 x 30, 2 x 40m
80, 100, 120m falling. 9.20 PB, 11.48, 13.71.

Did NOT expect that in the first run, I mean if felt good but not pb shape. only 0.04 off my 100m training pb so that backed up the form.

Muscle Ups
7, 4

Dips
20, 20

Aug 6

KB Swings
2 x 15 x 16.5kg

Full Squats
8 x 73.5kg
5 x 83.5kg
4 x 86kg
4 x 88.5kg

Drop Jumps
3 x 5

Weighted Ab Circuit, 310 reps & 3 mins bridges

Aug 8

Track Work
3 x 200, 2 x 200m – 26.1, 26.3, 27.7 26.0, 27.1

Always like doing these two days before my races. The runs were submax but rather than doing them relaxed I had to actively slow on the straight on two of the reps to stop me hitting my normal target times (before a race I try to do these runs in 27 flat). Finishing with a warm down then some long static stretching tonight, quick soft tissue work tomorrow morning then rest up for race day.

Aug 10

Race Day

I felt about 7/10 today, perhaps doing a little too much deep tissue massage the night before but in all honesty I have one eye on the race at the end of the month and whatever I do today I hope to improve on by then.

100m – 11.70 SB +1.7

Very nice wind which I feel I didn’t take advantage of. My start was way too tense and I powered it to 25m before relaxing and finishing nicely. It’s a season’s best and the 2nd fastest electronic time i’ve run.

200m – 23.83 PB +2.1

Slightly illegal wind and a mere hundredth off my pb. My only problem with that run from start to finish was perhaps my reaction time and block clearance, other than that I was really pleased with my finishing strength. I’m finishing so well that I might think about putting more into the bend and seeing if I can hold on at the end.

I ran 11.4 and 23.5 in training and this backs up my general calculation of +0.3 secs to get what i’d run in a race. At the start of the season I wrote down target times of 11.2 and 23.0 for training so if I can get nearer to those in the next few weeks it would give me a lot of confidence for the final race of the season.

Aug 11

A1 Weighted Dips
12 x 20kg
12 x 21.25kg
12 x 22.5kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Aug 12

KB Swings
2 x 15 x 16.5kg

Full Squats
8 x 76kg
5 x 86kg
4 x 91kg
4 x 96kg

Drop Jumps
3 x 5

Bird Dogs
2 x 20

Weighted Ab Circuit, 310 reps, 3 mins bridges

Aug 14

Track Work

200m, 150m falling. 23.57, 17.11 PB

So pleased to repeat a similar time in the 200m and then to go and take a tenth of a second off my 150m training pb. I set out harder in the 200 and could feel myself fading with 50m to go, and I prefer being strong at the end so i’ll stick with my conservative bend running.

A1 Weighted Dips
3 x 12 x 22.5kg

A2 Explosive Pushups
3 x 8

DB Rows
3 x 8 x 41kg

Ab Circuit, 6 mins