Comp 3
7 Jul
Drills – AABB x 2
Bike Tempo – 111,33,33,111 lvl 6, 150W
GS Circuit – 2 x 10 (3:05, 2:55)
8 Jul
MB Throws – 4 x 3, 2 x 3
Broad Jumps – 251cm
Blocks – 2 x 20m, 2 x 30m
30m 3 point (4.45 secs)
40E20F (2.18)
40E30F (3.38)
Squat – 3 x 2 x 112.5kg
Bench Press – 3 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg
9 Jul
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
The Speed Code – Week 6 Day 2 (Core/mobility)
Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core sets (9), Mobility sets (9)
I’m tracking volume elsewhere and it helps to add it here. Part of it is just seeing what my volume looks like across macrocycles, but it’s also a nice reference the following year should I wish to dedicate more to drills etc.
10 Jul
Massage Gun – Calves, 90 secs
11 Jul
MB Throws – 4 x 3
The Speed Code – Week 4 Day 3 (Max Velocity)
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Throws (12), Drills (600m), Jumps (15), Circuit reps (123)
12 Jul
The Speed Code – Week 6 Day 4 (core/mobility)
Core sets (9), Mobility sets (9)
13 Jul
Plyo Series – 3 x 3
Broad Jump – 252cm
Blocks – 3 x 30m
80m (40/40f) in 5.45/4.52 (9.98) -1.5 m/s wind
100m (40/30f/30f) in 5.51/3.30/3.40 (12.22)
120m (40/30f/30f/20f) in 5.54/3.36/3.40/2.27 (14.59)
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
Jumps (48), Accel (180m), Max Velocity (210m), Lower body (450kg), Upper body (390kg)
I ran a 12.18 with a tailwind last week so 12.22 into a headwind was nice. Weights are winding down and I hopefully have an extra tenth in me to come.
Really pleased with how training is going, I’m probably in 12.00 shape in the sessions themselves so with a taper and a neutral wind I’ll say the following for the race on the 19th:
– 12.00 or slower: Demotivating but I have races to come
– 11.9*: Pleased enough to get a wind legal sub 12 but hoped for more
– 11.8*: This is where I feel I should be at this stage of the season
– 11.7* or faster: knocking on the door of my all time PB (11.70) so I’d be really excited with this run in a legal wind