Comp Week 7 of 8
19 Feb
Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs
20 Feb
Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secs
Back to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.
21 Feb
Bike Tempo – 2 x 6 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs
22 Feb
MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & abs
My 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.
24 Feb
Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 11
25 Feb
Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
I thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.
It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.