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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.
Comp – Week 8
3 August
Rest
4 August
Tonbridge Open Meeting
100m – 12.21 (+1.9)
Solid warm up, no major Achilles flare ups. I got out well to 10 metres then we were called back for a false start. The second time around was a touch slower, plus the fatigue of having just run 10-15m out of blocks. I felt good but not great at top speed, it was a really strong tailwind in the first 30m but it was swirling so much the actual wind readings were hit and miss.
200m – 25.08 (-1.3)
I was happy with my first 80 metres and then instead of just going up a gear off the bend I went too aggressive and turned it into some sort of max effort 20m fly, and I blew up with 50m to go and got passed on the outside. I think a better strategised race would have seen me dip under 25 but not by much.
Overall I’m relatively happy with that series, my 200m was weaker than last time and my 100m a touch stronger. The wind was all over the place so I find it hard to trust either reading, as I thought we had a nice tailwind for the whole 200m bend.
The plan is to take a break for a few days and then pick things up next week with a more gym-based program for a few weeks. I’m not sure whether to call it the off-season or if I should continue training another few weeks. Competition week 8 seems like a sensible stopping point and my body could do with a few weeks of less CNS fatiguing efforts.
5 August
Rest
6 August
Cycling – 2 hours
It was a rest day, but I was in London and cycled a cargo bike from Battersea to Tower Hill via Buckingham Palace and other landmarks with my daughters in the front (37kg total) which was relatively demanding.
7-9 August
Rest
W/C 10th August 2026
10 August
Oscillating Squat – 3 x 12 x 40kg
Standing Calf Raise – 3 x 15 x 40kg (slow)
Wall Sit – 3 x 60 secs
Nordic Curls – 2 x 4
Seated Calf Raise – 1 x 15 x 40kg, 2 x 15 x 50kg (slow)My body could do with a break but I don’t want to do nothing, so I’ve settled on a 4 day split with the focus being on calf work to protect my Achilles.
11 August
Warm Up 2
Bike Tempo – 3 x 6 x 45 on 15 off (60 secs) [175W]
Bench Press – 3 x 8 x 70kg
Bent Over Row – 3 x 8 x 60kg
BB OHP – 3 x 8 x 40kg
Pull Ups – 3 x 8
DB Holds – 25kg x 45 secs, 30 secsA good first bike session, I got quite sweaty so I will wear a vest next time. I picked a starting weight for each exercise and only the rows were too light.
I finished with some dumbbell holds to improve my grip. I only gave myself 60 secs rest as I was short on time and it wasn’t enough to repeat the 45 second effort.
12 August
Rest
13 August
Warm Up 1
CMJ series – 3 x 3 (75cm, 90cm, 105cm)
Bike Accels – 2 x 2 x 10 secs (465W?)
SLRDL – 3 x 12 x 10kg
SL Glute March – 2 x 8 per leg w 5 sec ISO
Nordic Eccentrics – 2 x 4
Standing Calf Raise – 15 x 42.5kg, 15 x 45kg, 15 x 47.5kg
SL Seated Calf Raise – 15 x 27.5kg, 15 x 30kg, 15 x 35kgReally nice workout. I saw plyo boxes in the corner of the gym so I realised I could do my jumps series. I did a pause with no arms to 75cm, countermovement to 90cm then with a run in to 105cm, finishing with a nice single at 120cm which I was pleased to land.
The bike was weird, I went flat out and it said 465W, then I went up a level and it still said 465W. I’m capable of 650W at home so I wondered if that’s all it can show.
The calf raises were a bit scrappy, purely because I had progressed so much since the session three days ago. The first weight on both was nothing and even the final set had a rep or two in the tank. I’m supposed to move to 12RM next week which I’ll still do, because I’ll probably end up selecting a weight that’s really my 15RM.
14 August
Warm Up 2
Bike Tempo – 3 x 5 x 45 on 15 off (60 secs) [175W]
Bench Press – 3 x 8 x 72.5kg
Bent Over Row – 3 x 8 x 65kg
BB OHP – 3 x 8 x 42.5kg
Pull Ups – 3 x 8
DB Suitcase Holds – 3 x 25kg x 30 secsI took a rep off each set of bike tempo and I plan to replace it with my more traditional rep scheme next week. I added a bit of weight here and there, OHP was only just possible so that stays as is. I think bent over rows have the biggest room to move up.
Very pleased to realise I could combine an ab exercise with a grip hold in the form of suitcase holds. It started off very manageable but off a minute rest I found it just right by the final set.
Looking forward to my two days off!
15-16 August
Rest
W/C 17th August 2026
17 August
Oscillating Squat – 3 x 12 x 40kg
Standing Calf Raise – 3 x 12 x 50kg (slow)
Unilateral Wall Sit – 3 x 25 secs
Nordic Curls – 2 x 4
Seated DB Calf Raise – 3 x 12 x 37.5kg (slow)The calf raise was just right by the third set, will bump it next week though given how quickly I’m progressing. The wall sit was a good challenge and I had written 30 seconds but didn’t want to push it. Still not feeling fully challenged by the seated version, the limiting factor might end up being how heavy a dumbbell I can position on my knee.
18 August
Warm Up 2
Bike Tempo – 111,212,212,111 [180W/160W]
Bent Over Row – 3 x 8 x 67.5kg
Bench Press – 3 x 8 x 72.5kg
BB OHP – 3 x 8 x 42.5kg
Pull Ups – 3 x 8
DB Suitcase Holds – 3 x 25kg x 30 secsGood session, I had to drop the tempo for the “200 metre” rep (90 secs) right down to 160W as it was hard to maintain anything more. I think I can progress the suitcase holds in time for the next session.
19 August
Rest
20 August
Warm Up 1
CMJ series – 3 x 3 (75cm, 90cm, 105cm)
Bike Accels – 2 x 2 x 10 secs (?? Watts)
SLRDL – 3 x 12 x 10kg
SL Glute March – 2 x 6 per leg w 5 sec ISO
Nordic Eccentrics – 2 x 4
Standing Calf Raise – 3 x 12 x 52.5kg
SL Seated Calf Raise – 3 x 12 x 40kgMy adductors are still tender from what I can only trace back to unilateral wall sits. I was untroubled by 105cm in the jump series and confirmed that the exercise bike displays only top out at 465W. SLRDL was much easier, should maybe have bumped that. The standing calf raise was a little light too, and for the seated raise I was actively pushing down with my hands on some reps to get enough tension.
21 August
Warm Up 2
Bike Tempo – 111,121,121,111 [180W/160W]
Bent Over Row – 3 x 8 x 70kg
Bench Press – 3 x 8 x 72.5kg
BB OHP – 3 x 8 x 42.5kg
Pull Ups – 3 x 9
DB Suitcase Holds – 3 x 25kg x 35 secsAnother good session, nice to increase the suitcase holds, and the overhead press was already easier in the final reps.
22 August
Overhead DB Tricep Extension – 2 x 10 x 10kg
Doing something for a YouTube video, otherwise rested.
23 August
DB Hammer Curl – 4 x 10 x 10kg
Push Ups – 10 x 10, 25
BW Squats – 5 x 20Another bit of exercise for a video.
W/C 24th August 2026
24 August
Back Squat – 10 x 10 x 65kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 55kg
SL Seated Calf Raise – 3 x 12 x 42.5kgThe seated calf raise is getting silly, so I will try the smith machine next time. I needed to do 10 x 10 squats for a video and I was only planning to do 4 x 10 as a tester but I just went for it and handled it really well. That’s not to say I won’t get a lot of DOMS tomorrow! Nordics feel strong and the standing calf raise was too easy so I’ll have to go up again on Thursday.
25 August
Burpees – 10 x 10 (no jump or push up)
Pull Ups – 5 x 5
OHP – 10,8,6,5 x 40kg
DB Row – 10,10,10,10,9 x 27.5kg
Bench Press – 10 x 10 x 50kg
DB Suitcase Holds – 3 x 25kg x 35 secsMore YouTube stuff but quite aligned with what I’d normally do in this session. The bench press started off with 60 seconds rest and ended up with 2 minutes due to fatigue.
26 August
Rest
27 August
Warm Up 1
CMJ Series – 3 x 3 (75/90/105cm)
Bike Accels – 2 x 2 x 8 secs
BB Quarter Squats – 10 x 90kg, 10 x 100kg, 14 x 100kg
Hip Thrusts – 10 x 10 x 70kg
DB Incline Press – 10,10,10,10,10,9 x 20kg
Standing Calf Raise – 3 x 12 x 60kg
SL Seated Smith Machine Calf Raise – 3 x 12 x 40kgI cut the accels to 8 seconds and that made a huge difference to effort levels as I tend to fade in the last few seconds. The main weights session was more YouTube stuff, surprisingly easy to smash out 100 reps of hip thrusts. I tried seated calf raises on the smith machine and it really wasn’t working for me so back to the drawing board.
28 August
Rest
29 August
BW Lunges – 5 x 10 per leg, 2 x 13 per leg
I’m doing high rep lunges in the next few weeks and wanted to break myself in with lower volume. I had written down 100 total reps but that was too easy so I did another 50 total.
30 August
Calf Raises – 6 x 50
Yet again, some YouTube stuff in the off season. I used a 1020 tempo and 2 minutes rest but I needed to break the final set into 25,15 and 10. My legs were trembling on the eccentric portion of the movement for most of the final set and for the last 15-25 reps of the two penultimate sets. I’m still confident I can achieve my target of 515 reps in a few days time without causing too much soreness.
Ending this log here as the next two weeks are more accurately attributed to the lead in to winter training.
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