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Comp – Week 7
27 July
Warm Up 1
MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 10, 20, 30m in 1.95 / 3.23 / 4.46 secs Freelap
3 x 200m, 2 x 200m in 31.1, 29.4, 29.5, 29.6, 30.2 secs
Bench Press – 8 x 67.5kg, 5 x 77.5kg, 3 x 82.5kg, 5 x 80kgDry track, 22 degrees, -4 m/s wind. This was done at 6pm after a day out, so a long way from ideal prep. I thought the blocks were laboured but given the wind I don’t mind those times. My main goal with the 200’s was to not blast the first rep and I went too far the other way and ended up very casual. The rest of the series was really nice, target times between 28.8 and 29.7 secs, though again with the headwind on the home straight that final rep was probably sub-30.
It felt silly to do bench press at 7.30pm but it wasn’t taxing and I’m trying to extend my bedtime anyway.
28 July
Rest
Relaxed day, afternoon walk and probably ate a bit too much.
29 July
Sutcliffe Park Open Meeting
100m – 12.41 (-0.4)
I got a little disorganised in my warm up as I tried to squeeze in my flying run before doing anything longer than 10m during acceleration and it didn’t really work for me. Thankfully there was a 10 min delay due to a fault with the timing system, so I was able to do a 10m, 20m and then build up to a 5m fly.
For the race itself I felt I didn’t get away very well but everything else was smooth and the guys either side of me who went on to run 11.8-11.9 didn’t open up a gap through to the line. The wind was also -2 m/s in all the other races so either it was a genuine lull or it was stronger than that.
200m – 25.00 (?? wind)
A weird race. I knew on paper a few of us would run very similar times, but being in lane 2 and having the chance to gauge my speed against everyone else was a bit surreal. I was probably the tiniest bit too relaxed because I was keeping pace with them rather than making up ground as I should be with the stagger. I chose to go hard from 80m and I did feel a nice kick off the bend, and I felt strong and thought I would take the win but we all fatigued at the same rate. I came 4th with the top three running 24.88, 24.92 and 24.96.
I thought the wind was stronger in the 100m and given my slow start I can’t complain with 12.41. I’m quite happy with 25.00 as it’s faster than last year and I should be able to go faster still in six days’ time.
30 July
Rest
A fair amount of walking during a day out in London
31 July
Warm Up 2
A Skip, B Skip, A Run, B Run – 2 x 20m
Dribble ACK – 2 x 20m
SL Scissor w run out – 2 x 20m
Bike Tempo – 10 x 45 secs @ 190WIt felt good to get moving again. I gave myself an extra 15 seconds rest between reps on the bike, which I decided to use instead of running on the track to rest my Achilles.
I had poor sleep on Wednesday night and didn’t really make it up last night so I’ve been sluggish since mid-afternoon.
1 August
Rest
2 August
Warm Up 1
Lunge Jumps – 2 x 3
Tuck Jumps – 2 x 3
Squat Jumps – 2 x 3
Blocks – 2 x 20m
3 x 200m in 30.2, 30.0, 29.3 secsI was going to do the full plyo series “Everest” but realised that’s unnecessary volume with no real upside right now, so I selected three exercises for 2 sets each. The blocks were okay, Freelap failed both times so I don’t know how fast they were. Again with the 200’s the target was 28.6 to 29.5 but my priority was not going too fast in the opening rep. I went through 100m in 14.9, 14.7 and 14.3 respectively and it wasn’t much trouble.
My Achilles is feeling a little better, I noticed it a bit during the session but another 48 hours recovery should help it.
On paper I thought six days after a 100m, 200m double before the next race would be sufficient, but the extended walking I did the next day and the poor sleep means I could probably do with an extra 24 hours but we’ll see how I get on.
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