Comp Week 6 of 8
14 Feb
Bike Tempo – 2 x 6 x 45 on/15 off (level 6, 100rpm, 150W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs
I was reading about a speed skater’s training sessions and he was holding 200W for hours on end, so I figured I could work a bit harder in my bike tempo.
15 Feb
Broad Jumps – 3, best of 250cm
MB Throws – 4 x 5
Accels – 3 x 40m in 5.50, 5.44, 5.47 secs
2 x 70m (WB recovery) – flying 30m in 3.33, 3.32
2 x 80m (WB recovery) – flying 40m in ??, 4.44
Back Squat – 3 x 2 x 105kg
The broad jump was on the basketball court, surface might be a bit grippier than my garage floor. There was a very favourable tailwind, probably about 2m/s if not more, which led to fast times.
17 Feb
Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m – flying 40m in 4.52 (gusting tailwind)
300m in 44.5 secs
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 107.5kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
Good session, running about 1.13 secs per 10m. Nice to dip under 45 secs for 300m for the first time.
This was a shortened week having competed on the Sunday, with only two speed sessions. I am in the process of registering for my County Championships which would be 5th March and that will be my second and final race of the indoor season. I’m actually a bit demotivated having set such a surprising time in my first race, but I’m only 2 weeks away from giving my body a break.