Comp Week 5 of 8
3 Feb
Mobility, 5 exercises
4 Feb
Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs
Made the effort to go to the track and run on the infield on the grass. It was a little lumpy so went quite slowly.
5 Feb
Box Jumps – 3 x 3
Blocks – 20,30,40m
Accels – 30m in 4.50
70m flying 30m in 3.48
Bench Press – 2 x 2 x 95kg
Stomach Vacuums – 6 x 10 secs
Great to skip squats now knowing how important backing off is for an extended period. Still hoping to see faster times.
6 Feb
Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs
Same session as Saturday but without the gymnastics afterwards.
8 Feb
Box Jumps – 3 x 3
CMJ – 3, best of 58cm
Broad Jump – 4, best of 241cm
Accels – 30,40,40m in 4.48, ??, 5.66
5 x 80m (95%) flying 40m in 4.65, 4.66, 4.60, 4.50, 4.44
I tried to go a little faster in the final two reps, removing my rugby shorts and focusing on a certain top speed running cue. I thought the 4th rep was a mistake in stopping the timer too soon but I backed it up with an even faster run. If you take my 5.66 to 40m, add on 2.22 for the next 20m and 0.2 secs for reaction time you still get 8.08 secs. It might be optimistic to expect to run sub 8.00 on Sunday.
10 Feb
Extensive warm up
11 Drills, 3 x 20m
2 Drills, 3 x 30m
2 x 80m technical run-outs
This is a warm up my coach had access to from a top sprint coach, if you’re not fit enough it feels like a workout in itself and takes close to an hour to finish. I felt really good after it so the plan is to do at least 80% of it on Sunday before my first race. There’s ~2.5 hours between races so if I’m happy with my execution in the first round I’ll head straight home.
I’m resting up now, adding lots of anti-inflammatory foods to my diet and trying to de-stress from an intense week at work.