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COMP 8
10 August
Abs (Planks, 2 sets of 4 exercises)
Mobility AGood session, my planks progress a little each session which is the sort of approach I should be taking with my normal core workouts. Nice restorative day today.
11 August
MB Throws – 4 x 3 x 4kg
5 Bounds – 2 per leg, best of 12.30m
3 x 40m in 4.22/5.35 secs Freelap
2 x 120m (95%) in ~15.60 secs24 degrees, dry track, cross wind. Good session, my 40’s were close to my best and I made a point to err on the side of being too relaxed in the 120’s so that I’m fresh for Wednesday. My diet has felt overly restrictive lately and I’m down to 68kg so I may push the calories for the rest of the day as I always feel more powerful when well fed.
12 August
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 15m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 10 x 100m with stretching
Abs (Planks, 2 sets of 4 exercises)
Mobility CI was really cruising these but still hitting 16.5 for 100m, it felt low effort so I didn’t try to go any slower. I’m quietly optimistic about Wednesday and also ready for the season to end.
13 August
Mobility D
14 August – Race Day
Sutcliffe Park Open Meeting
100m – 12.20 (-0.2 m/s)
The final race of the season! Happy to get a season’s best, a shame I couldn’t get a tailwind or a larger improvement. I felt great in the warm up, registering a 4.15 second 30m with Freelap and then a 2.18 flying 20m. That would predict a 12.16 second 100m and I’ve previously been running about a tenth faster than my predictions.
Race execution wasn’t great, I was overly focused on my top speed running cue to the point of not really having a cue for the start. I was half a stride behind those around me coming out the blocks and never made up the ground. Top speed was good, usually I fade and this time I kept with the pack. With a stronger start I think I could have been low 12.1’s but nothing more.
My time only moves to 12.19 with wind correction which means my four races this season have been 12.26, 12.24, 12.23 and 12.19. I’ve not felt the same freshness in any race this season that I experienced last year so I don’t know if my taper is off or there’s still more fatigue for me to recover from.
It’s my last race but not the end of my season, I’ll be doing some 40’s for the next 2 ½ weeks and then a 6 week weights & plyo’s program that is an alternative to the usual start of my winter season. I did a very high volume program this year and it didn’t pay off, so next season I’ll be going the opposite direction and seeing how my body responds to lower volume with the same intensity. I trust my Freelap timing system enough that I don’t feel the need to compete in any more open meetings, though I may do my County Championships in March 2025.
Here’s a video of my race, I’m in lane 6, number 112.
15 August
Abs (Planks, 2 sets of 4 exercises)
Mobility FMore aches and pains post-race. I had to cycle across town and do my final plank session, otherwise I stayed relatively inactive for fear of pulling something.
Reflecting on the final race, it was a bit anti-climactic. I was resigned to not going sub-12 seconds and I’m so dialled in on my race predictions that it’s hard to surprise myself when I see the times.
I’m going to record the next few weeks leading up to the next program in a separate log so that’s it for this one.
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