SPP 7
19 May
Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 7, 160W
MB Circuit – 10 reps in 3:17
GS Circuit – 2 x 20 in 8:03, 7:45
20 May
Box Jumps – 3 x 3
MB Throws – 2 x 3
Broad Jump 241cm
Accels, 30m in 4.36 (+3 m/s wind)
Blocks – 3x30m
5 x 60m in 7.60, 7.50, 7.51, 7.65, 7.60 (up to +5 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Doing the bench and the squat power matrix is quite time consuming, hopefully it isn’t all the time.
21 May
MB Circuit – 1 x 15 in 4:45
Bike Tempo – 111,312,212,111 lvl 7, 160W
MB Circuit – 2 x 20 in 2:37, 2:41
The Speed Code – Week 2 Day 2 (core/mobility)
22 May
The Speed Code – Week 1 Day 5 (Warm up, Decels, Drills, Plyos)
MB Throws – 4 x 5
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 85kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
I’m dropping to two track sessions per week so this middle session is a selection of exercises from The Speed Code and then my usual weights.
23 May
The Speed Code – Week 2 Day 4 (core/mobility)
24 May
Plyo Series – 2 x 20m
Broad Jump – 249cm
Blocks – 10,20,30,40m
2 x 2 x 90m (3 mins between reps) flying 50m in 5.35 & 5.60, 5.44 & 5.61
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Wind was +2.5 m/s, I’ve had a very strong tailwind in the last few sessions so don’t really know what my times are when it’s still.
25 May
The Speed Code – Week 2 Day 6 (core/mobility)
This was a good week of training, I’m still not sure what I want to do with The Speed Code beyond the core and mobility sessions.
I have paid the entry fee for my next race, which is the evening of Tues 6th June. I might move one of my speed sessions to the late afternoon to get used to running at that time of day. Beyond that I’ve penciled in potential meets in July and August. It will be a case of picking one of those to properly taper for and see what time I can run.