Comp 9
19 Aug
Drills – AABB x 2
Bike Tempo – 2 x 6 x 45 secs, lvl 6, 150W
Drills (160m), Bike Tempo (1200m)
20 Aug
Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
2 x 30m in 4.40, 4.33
60m (40/20) in 5.60/2.37 (7.97) 95% pace
80m (40/20/20) in 5.63/2.33/2.33 (10.30) 95% pace
100m (40/30/30) in 5.66/3.61/3.75 (13.02) 95% pace
Broad Jump Triples – 3 sets (7.63m, 7.77m, 7.81m)
3D RDL – 3 x 6
Drills (320m), Accels (150m), Jumps (9), Max Vel (150m), Circuit (18 reps)
There was a -2 m/s wind and the longer runs were at 95%. I struggled to gauge that intensity and the final run was a lot slower.
21 Aug
Drills – AABB x 2
Bike Tempo – 2 x 5 x 45 secs lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
Speed Code Week 9 Day 2
Drills (160m), Bike Tempo (1000m), Upper Body (1120kg), Core (8 sets), Mobility (6 sets)
22 Aug
MB Throws – 2 x 3
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
4 point starts – 20,30,40m
80m (40/20/20) in 5.44, 2.22, 2.33 (10.05) 95% pace
Bench Press – 2 x 2 x 97.5kg
Drills (400m), Max Velocity (60m), Accels (110m), Upper Body (390kg)
I didn’t have a car so couldn’t bring my blocks, instead I did a 4 point start. I was much better at judging 95% this time, I was pretending to run the first 80m of a 200m.
23 Aug
The Speed Code – Week 9 Day 4 (core/mobility)
Core sets (9), Mobility sets (9)
Week 9 is quite a lot of volume so I went back to 9 sets.
24 Aug
MB Throws – 2 x 3
Broad Jump – 248cm
Blocks – 10,20,30,40m
Throws (6), Jumps (4), Accel (90m), Max Vel (10m)
I potentially jumped further in the broad jump but my feet slipped on the damp track so I ignored the reading. I already feel like I could have given myself a longer taper because my quads still have a level of cumulative fatigue from this season.
It’s weird to admit but all I want is the final race to be over with. This season is too long, starting ~5th Sept and ending 28th August. I am really looking forward to 4 weeks rest.