Pre-Comp 2
16 Jun
Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:45, 5:05
GS Circuit 2 x 10 in 3:10, 3:07
17 Jun
MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump – 252cm
Blocks – 20,30,40m
4 x 60m in 7.57, 7.69, 7.58, 7.79
SL Seated Calf Raise – 2 x 8 x 30kg
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg
18 Jun
Drills – AA x 2
Bike Tempo – 2 x 5 x 45 secs lvl 6, 140W
Not feeling it at all today so did the bare minimum.
19 Jun
The Speed Code – Week 3 Day 3 (Warm up, Drills, Plyos)
Hip Ext Pulses – 3 x 15 secs
SL Step Downs – 3 x 8 x BW
Kickstand Soleus Raise – 3 x 12
MB Throws – 4 x 3
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 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
That soleus raise was brutal, I got an insane burn and couldn’t get near the suggested 20 reps. Both step ups and RLESS can be moved up, it’s feeling very light for me now.
21 Jun
Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:50, 4:46
GS Circuit 2 x 10 in 3:16, 2:56
22 Jun
Plyo Series – 3 x 3
Broad Jump – 250cm
4 x 30m in 4.37, 4.34, 4.32, 4.29 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/30f/20f
5.41/3.40/3.42/2.40 (14.64)
5.54/3.35/3.44/2.31 (14.66)
Bench Press – 3 x 3 x 95kg
Back Squat – 3 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg
I tried multiple intermediate times with my new stopwatch and felt it worked well. Any more and I’d end up distracting myself from actually running fast. 30m runs were really promising even with the favourable wind. With the splits I can also work out my 100m times, which would be 12.24 and 12.35. In the winter I didn’t break 7.80 hand timed but ran 7.63 indoors so these could well be ~12.1 run submaximally.
I’m away 23rd-26th at a wedding which is why I moved my speed session to the Thursday. The plan is to do my next speed session on the Tuesday and then get back on track by the end of the next week.