Full Winter Sprint Program (Sept 2023)

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  • #13840
    Fraser_9to5
    Keymaster

      PRE COMP 1

      5 Jan

      Drills – A walk, A March, A Skip, A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Track Tempo – 111,312,312,111, 100’s in 17.5, 200’s in 36.0 and 300’s in 56.1
      Waterloo, 2 x 18 reps in 5:50, 5:46
      A1 Pull ups – 7,7
      A2 L-Sit – 2 x 15 secs
      A3 Dips – 2 x 10
      Mobility A

      Drills (320m), Tempo (1880m), Circuit (446 reps), Core (2 sets), Mobility (9 sets)

      Always an added pain when I don’t have access to a car, 10 min cycle each way added to the day’s training effect. Extra bit of shoulder mobility added to this day.

      6 Jan

      Broad Jumps – 4, best of 242cm
      Box Jumps – 3 x 5
      MB Throws – 2 x 5
      Blocks – 20,30,40m in 3.05,4.17,5.35 freelap
      4 x 70m in ~8.60 freelap with 1.09 10m fly
      Back Squat – 3 x 5 x 115kg
      Bench Press – 3 x 5 x 90kg
      A1 Nordic Curls – 2 x 4 x 4 secs
      A2 Seated Leg Kicks – 2 x 8 secs
      B1 Sprinter sit ups – 2 x 8 x 20kg
      B2 Bear dog w arm raise – 2 x 10
      B3 Leg lowers – 3 x 15
      Mobility B

      Jumps (19), Throws (10), Accels (200m), Max Velocity (130m), Circuits (10 reps), Lower Body (1725kg), Upper Body (1350kg), Mobility (5 sets), Core (6 sets)

      4 degrees, wet track, +5m/s wind. Crazy wind, I ran 8.42 from blocks passing 60m in 7.34, with the +0.2 secs for freelap timings that would be a 7.54 60m run. Handled the cold well, love my thermal leggings. Squats were meant to be 95% but were still quite difficult, breezed through the bench press by comparison.

      7 Jan

      Mobility C
      Drills – A Walk, A March, A Skip, A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Tempo – 111,121,121,111
      A1 Pull ups – 7,7,7
      A2 L-Sit – 15,15,15 secs
      A3 Dips – 10,10,10

      Drills (320m), Tempo (1480m), Circuit (51 reps), Mobility (8 sets), Core (3 sets)

      8 Jan

      MB Throws – 4 x 5 x 4kg
      Bike Accels – 2 x 2 x 10 secs, lvl 14, 630w
      Bike Sprints – 4 x 18 secs, lvl 12, 510w
      High Knees – 6 x 40m
      Bench Press – 3 x 5 x 95kg
      Back Squats – 3 x 5 x 120kg
      B1 Sprinter Sit Ups – 2 x 8 x 20kg
      B2 Stir The Pot – 2 x 30 secs
      B3 Bird Dogs – 2 x 10
      Mobility D

      Throws (20), Drills (240m), Bike Accels (40 secs), Bike Sprints (72 secs), Lower Body Weights (1800kg), Upper Body (1425kg), Mobility (4 sets), Core (6 sets)

      I tend to have a crappy session 48 hours after a really good speed session, so I was secretly thrilled to have snow. I don’t know how I managed 12 and 20 seconds in the bike workout, I was flagging at 10 seconds so stopped it short to keep overall quality of reps higher. I was expecting to find squats easier with a lower volume of track work and it was the case, bench was a breeze too. I would now like the snow to go away so I can have my track session on Wednesday.

      9 Jan

      Mobility E

      Mobility (7 sets)

      Able to fit bench press the day before so now I can give my body a real rest.

      10 Jan

      Hops L,R,3L3R – 3 x 30m
      Blocks – 20,30,40m in ??, 4.30, ?? freelap
      2 x 60m (40m IL) in ??, 7.75 freelap
      300m, 200m in 15.4/15.8/16.1 (47.3) & 15.2/15.4 (30.6)
      Back Squats – 3 x 5 x 120kg
      A1 Nordic Curls – 2 x 5
      A2 Seated Leg Kicks – 2 x 8 secs
      Bench Press – 3 x 5 x 95kg
      A1 Sprinter Sit ups – 2 x 8 x 20kg
      A2 Ab Wheel Rollout – 2 x 15
      A3 Prone Pull Through – 2 x 10
      Mobility F

      Drills (270m), Accels (140m), Max Velocity (70m), Lower Body (1800kg), Upper Body (1425kg), Circuits (12 reps), Mobility (4 sets), Core (6 sets)

      Wet track, 4 degrees, +4 m/s tailwind. It was -3 in the morning so I was very pleased for the track to thaw out in time. Freelap was being very temperamental, only got 2 of my 5 times. Great to fit in bench press and core meaning another full day off tomorrow.

      11 Jan

      Mobility G

      Mobility (5 sets)

      Solid week of training considering the weather.

      #13841
      Fraser_9to5
      Keymaster

        PRE COMP 2

        12 Jan

        Drills – A walk, A March, A Skip, A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Track Tempo – 111,212,212,111, 100’s in 17.6, 200’s in 36.9
        Waterloo, 2 x 18 reps in 4:24, 4:40
        Mobility A

        Drills (320m), Tempo (1680m), Circuit (432 reps), Mobility (9 sets)

        13 Jan

        Broad Jumps – 4, best of 244cm
        Box Jumps – 3 x 5
        MB Throws – 2 x 5
        Blocks – 20,30,40,50m in 3.15,4.30,5.42, 6.55 freelap
        Blocks – 3 x 70m in ~8.90 freelap with 1.15 10m fly
        Back Squat – 3 x 5 x 115kg
        Bench Press – 3 x 5 x 90kg
        A1 Nordic Curls – 2 x 5 x 4 secs
        A2 Seated Leg Kicks – 2 x 8 secs
        B1 Sprinter sit ups – 2 x 8 x 20kg
        B2 Bear dog w arm raise – 2 x 10
        B3 Leg lowers – 3 x 15
        Mobility B

        Jumps (19), Throws (10), Accels (200m), Max Velocity (150m), Circuits (12 reps), Lower Body (1725kg), Upper Body (1350kg), Mobility (5 sets), Core (6 sets)

        Damp track, 0 degrees, no wind. I had long johns and my thermal lycra to handle the cold and it was quite snug to be fair. I had 10 minutes rest between 70m runs so that required a bit of dancing to stay warm. I was kicking myself for getting my spikes mixed up and bringing my tempo spikes here, I’m pretty sure the difference is at least 0.05 to 30 metres if not more. Lesson learned. Back squat went up nicely this time around. More cold weather to come, thankful for every track session I can do.

        14 Jan

        Mobility C
        Drills – A Walk, A March, A Skip, A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Tempo – 2 x 6 x 100m in
        100m avg 17.2
        A1 Pull ups – 7,7
        A2 L-Sit – 15,15 secs
        A3 Dips – 10,10

        Drills (320m), Tempo (1280m), Circuit (34 reps), Mobility (8 sets), Core (3 sets)

        So nice to have an easy tempo session. Part of me feels like I’m doing more than I need to in tempo sessions and I’d love to completely cut out 300m runs. I don’t plan to run 200m at any point and maybe that’s why 300’s are included.

        15 Jan

        MB Throws – 4 x 5 x 4kg
        Accels – 3 x 40m in 4.28w, 5.40w
        2 x 60m (30m IL), 2 x 70m (40m IL) – 50m in 6.60
        Back Squats – 2 x 5 x 120kg, 1 x 5 x 122.5kg
        Bench Press – 3 x 5 x 95kg
        A1 Sprinter Sit Ups – 2 x 8 x 20kg
        A2 Stir The Pot – 2 x 30 secs
        A3 Bird Dogs – 2 x 10
        Mobility D

        Throws (20), Accels (180m), Max Velocity (170m), Lower Body Weights (1800kg), Upper Body (1425kg), Mobility (4 sets), Core (6 sets)

        Dry track, 1 degree, + 4m/s tailwind. Pleased with my times, didn’t really have that zip during acceleration I normally feel. The cold got to my head and I did two 60m runs before realising I was meant to have marked out 70 metres.

        This is the session where weights are max effort, I tried to push it in the final set of squats and almost regretted it, really had to grind it out and a tiny little strain in my leg. For that reason I didn’t do the same with bench, even though I’m pretty sure I could do 97.5kg as those sets of 5 are much smoother than my squats.

        I’ve been reflecting on how eager I am to get to this stage of the season when I’m first starting out in winter, but now I’m here my body is so tired I just want to sleep for a week. I continue to be grateful for the track sessions I can do but also getting a bit tired of the relentless cold and unhelpful strong winds.

        16 Jan

        Mobility E

        Mobility (7 sets)

        17 Jan

        Hops L,R,3L3R – 3 x 30m
        Alternate Bounds – 3 x 60m
        Blocks – 20,30,40,50m in 3.17, 4.27, 5.47,6.55 freelap
        2 x 60m (40m IL) in 4.30/5.48/6.65/7.80 freelap
        300m, 200m in 15.0/15.9/16.2 (47.1) & 14.8/15.1 (29.9)
        Bench Press – 3 x 5 x 97.5kg

        Drills (450m), Accels (170m), Max Velocity (90m), Upper Body (1463kg), Mobility (3 sets)

        Dry track, 2 degrees, +2m/s wind. Didn’t feel sharp at all, I caught one or two runs nicely though. I’m not sure what happened but my right hamstring felt a bit tender in the gym, I was fine at the track and wasn’t using my legs that much during bench press. I started warming up, did a few reps at 90kg then decided it’s a good opportunity to rest and not be an idiot about it. I skipped Nordic curls and core, took a hot bath and skipped lower body mobility.

        18 Jan

        Mobility G

        Mobility (3 sets)

        Leg felt better today.

        At this point last season I was running 4.50 HT to 30m and 7.85 HT 60m. Recently I’ve done 4.45 (Freelap + 0.20 secs) and 7.92. I keep telling myself that as long as I’m running within 3-5% of my best it’s still beneficial. Running in under 4 degree weather with the extra clothing must slow me down a fair amount, I really want at least 10 degrees, no wind, dry track, and a flat out 60m to see where I am.

        My race plan is to do an open on 3rd March and my County Champs 9-10th March. I’m relatively happy to trade that for a pretend Open where I go my local track, treat it like a real race but just run a 60m time trial with Freelap. I would, however, like at least one “real” race to see how my training times compare.

        #13892
        Fraser_9to5
        Keymaster

          COMP 1

          19 Jan

          Drills – A walk, A March, A Skip, A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Track Tempo – 111,312,312,111
          100m in 16.9, 200m in 35.8, 300m in ~55.1
          Waterloo, 2 x 18 reps in 4:55, 4:27
          A1 Pull ups – 3 x 7
          A2 L-Sit – 3 x 15 secs
          A3 Dips – 3 x 10
          Mobility A

          Drills (320m), Tempo (1880m), Circuit (483 reps), Core (3 sets), Mobility (9 sets)

          I almost scrapped the 300’s but I chose to set off slower and take them less aggressively. Ended up running them in roughly the same time as usual. I had no enthusiasm for circuits and gymnastics but did them anyway.

          20 Jan

          Broad Jumps – 4, best of 239cm
          Pogo Box Taps – 3 x 8
          MB Throws – 2 x 5
          Accels – 2 x 10m, 2 x 20m, falling 2 x 30m
          3 x 60m EFE, 3 x 60m (40m IL) in 5.75, 5.45w HT
          Back Squat – 3 x 5 x 115kg
          Bench Press – 3 x 5 x 90kg
          A1 Nordic Curls – 2 x 5 x 4 secs
          A2 Seated Leg Kicks – 2 x 8 secs
          B1 Sprinter sit ups – 2 x 8 x 20kg
          B2 Bear dog w arm raise – 2 x 10
          B3 Leg lowers – 3 x 15
          Mobility B

          Jumps (28), Throws (10), Accels (180m), Max Velocity (180m), Circuits (12 reps), Lower Body (1725kg), Upper Body (1350kg), Mobility (5 sets), Core (6 sets)

          Dry track, 4 degrees, -4m/s headwind. Felt odd today, not powerful but quite springy. I struggled with pogo box taps, trying to introduce something for more reactive jumping. I forgot my Freelap so reverted to hand times. Wind was obscene, 5.75 into it and 5.45 with it behind me, split the difference and 5.60 for 40m is about where I thought I’d be.

          21 Jan

          Mobility C
          Drills – A Walk, A March, A Skip, A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Tempo – 111,212,212,111 in
          100m avg 17.5
          200m avg 36.8
          Waterloo – 2 x 18 reps
          A1 Pull ups – 7,7
          A2 L-Sit – 15,15 secs
          A3 Dips – 10,10

          Drills (320m), Tempo (1680m), Circuit (464 reps), Mobility (8 sets), Core (2 sets)

          A few hours before a storm hit so the wind was wild. I’m starting to feel fresher.

          22 Jan

          Box Jumps – 3 x 5
          MB Throws – 2 x 5 x 4kg
          Falling Runs – 2 x 20m, 2 x 30m
          2 x 3 x 60m (40m IL) in 4.22/5.35/7.70 for 30/40/60m freelap
          Back Squats – 3 x 5 x 120kg
          Bench Press – 3 x 5 x 95kg
          A1 Sprinter Sit Ups – 2 x 8 x 20kg
          A2 Stir The Pot – 2 x 30 secs
          A3 Bird Dogs – 2 x 10
          Mobility D

          Throws (10), Accels (280m), Max Velocity (180m), Lower Body Weights (1800kg), Upper Body (1425kg), Mobility (4 sets), Core (6 sets)

          Wet track, 9 degrees, swirling wind. I felt great during the warm up and nailed a few of the accelerations. Really enjoyed that session, it’s disheartening to run in cold weather and not know your true speed. Still have doubts that I can run under 7.70 despite having very similar training times to last year. It must be such a jump in freshness when I ease off the weights.

          23 Jan

          Mobility (1 set)

          I had errands to run in my usual gym slot so most of this was missed.

          24 Jan

          Trek – 2 x 20m
          Alternate Bounds – 3 x 60m
          Blocks – 2 x 10m, 2 x 20m
          Falling 2 x 30m
          4 x 60m (40m IL) in 4.22/5.37/7.72 freelap
          300m, 200m, 150m in 14.8/15.6/16.2 (46.6), 15.1,15.4 (30.5), 22.2
          Back Squat – 3 x 5 x 120kg
          Bench Press – 3 x 5 x 97.5kg
          A1 Nordic Curls – 2 x 5 x 4 secs
          A2 Seated Leg Kicks – 2 x 8 secs
          B1 Sprinter Sit ups – 2 x 8 x 20kg
          B2 Ab Wheel Rollout – 2 x 15
          B3 Prone Pull Through – 2 x 10

          Drills (380m), Accels (240m), Max Velocity (120m), Lower Body (1800kg), Upper Body (1463kg), Circuits (12 reps), Mobility (3 sets), Core (6 sets)

          Damp track, 11 degrees, cross wind. Really good session, I’m starting to feel the sharpness as I get into the competition phase. Squats and bench were tough 48 hours after the last session. The warmer weather makes such a difference.

          25 Jan

          Mobility G

          Mobility (5 sets)

          #13893
          Fraser_9to5
          Keymaster

            COMP 2

            26 Jan

            Drills – A walk, A March, A Skip, A Switch 2 x 20m
            Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
            2 x 40m Technical Runs
            Track Tempo – 111,312,312,111
            100m in 17.3, 200m in 35.3, 300m in ~56.5
            Waterloo, 2 x 15 reps
            Mobility A

            Drills (320m), Tempo (1880m), Circuit (360 reps), Core (3 sets), Mobility (9 sets)

            Didn’t have the time or the equipment for the pull ups, dips and l-sits.

            27 Jan

            Broad Jumps – 4, best of 249cm
            Pogo Box Taps – 3 x 10
            MB Throws – 2 x 5
            Blocks – 2 x 20m, 2 x 30m
            Falling 2 x 30m
            2 x 60m EFE, 2 x 60m (40m IL) in 5.47, 5.61 freelap
            Back Squat – 3 x 5 x 115kg
            Bench Press – 3 x 5 x 90kg
            A1 Nordic Curls – 2 x 5 x 4 secs
            A2 Seated Leg Kicks – 2 x 8 secs
            B1 Sprinter sit ups – 2 x 8 x 20kg
            B2 Bear dog w arm raise – 2 x 10
            B3 Leg lowers – 3 x 15
            Mobility B

            Jumps (34), Throws (10), Accels (240m), Max Velocity (120m), Circuits (12 reps), Lower Body (1725kg), Upper Body (1350kg), Mobility (5 sets), Core (6 sets)

            Wet track, 7 degrees, -4m/s wind. It all started so well with a big broad jump after warming up. The blocks felt a touch flat, falling runs were nice. I was put off by the wind and ran a really slow 40m time on the second run, the session was 2-3 60m runs and I opted for two. I know you don’t get slow overnight so I’m putting this session behind me and taking the one positive (decent broad jump).

            28 Jan

            Mobility C
            Drills – A Walk, A March, A Skip, A Switch 2 x 20m
            Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
            2 x 40m Technical Runs
            Tempo – 111,121,121,111 in
            100m avg 17.5
            200m avg 35.7
            Waterloo – 2 x 15 reps
            A1 Pull ups – 7,7
            A2 L-Sit – 15,15 secs
            A3 Dips – 10,10

            Drills (320m), Tempo (1480m), Circuit (394 reps), Mobility (8 sets), Core (2 sets)

            Strong wind, quite chilly too and a small part of the track was thawing out as I arrived. I’ve peeked ahead at the schedule and am really happy that this is the last Sunday session before it reverts to 100’s only.

            29 Jan

            Box Jumps – 3 x 5
            MB Throws – 2 x 5 x 4kg
            Falling Runs – 2 x 20m, 2 x 30m
            2 x 3 x 60m (42.5m IL) in 4.40/5.60/8.10 for 30/40/60m freelap
            Back Squats – 3 x 4 x 125kg
            Bench Press – 3 x 4 x 100kg
            A1 Sprinter Sit Ups – 2 x 8 x 20kg
            A2 Stir The Pot – 2 x 30 secs
            A3 Bird Dogs – 2 x 10
            Mobility D

            Throws (10), Accels (280m), Max Velocity (180m), Lower Body Weights (1500kg), Upper Body (1200kg), Mobility (4 sets), Core (6 sets)

            Wet track, 9 degrees, -5m/s wind. Silly wind, hard to motivate myself to run the 60s. Repeatedly telling myself I didn’t get slow overnight and not to panic. Good squats, couldn’t have lifted much more than that. Can’t wait for the volume to come down further.

            30 Jan

            Mobility E

            Mobility (7 sets)

            31 Jan

            Trek – 2 x 20m
            Alternate Bounds – 3 x 60m, best of 23.5 strides
            Blocks – 2 x 20m, 2 x 30m in 3.15, 4.25 freelap
            Falling 2 x 30m
            4 x 60m (40m IL) in 4.32/5.50/7.87 freelap
            300m, 200m, 150m in 14.4/15.8/16.5 (46.7), 14.8/15.9 (30.7), 22.6
            Back Squat – 3 x 4 x 125kg
            Bench Press – 3 x 4 x 100kg
            A1 Nordic Curls – 2 x 5 x 4 secs
            A2 Seated Leg Kicks – 2 x 8 secs
            B1 Sprinter Sit ups – 2 x 8 x 20kg
            B2 Ab Wheel Rollout – 2 x 15
            B3 Prone Pull Through – 2 x 10
            Mobility F

            Drills (380m), Accels (280m), Max Velocity (120m), Lower Body (1500kg), Upper Body (1200kg), Circuits (12 reps), Mobility (4 sets), Core (6 sets)

            Dry track, 7 degrees, gusting headwind up to -4m/s. I love my local track but the wind can f**k off sometimes. It’s in such an exposed location near the top of a hill, I want calm! It picked up after my blocks so I feel like 4.25 was where my 30m runs were at with no wind.

            1 Feb

            Mobility G

            Mobility (5 sets)

            This week was pretty meh, some annoying winds that hid my true times but generally felt quite flat most of the week. As of next week the weights drop to sets of 2, the volume of tempo comes down, there are no more circuits and core exercises are one set of each. Eager to see the difference this makes to my training times.

            #13937
            Fraser_9to5
            Keymaster

              COMP 3

              2 Feb

              Drills – A walk, A March, A Skip, A Switch 2 x 20m
              Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
              2 x 40m Technical Runs
              Track Tempo – 111,21312,111
              100m in 17.3, 200m in 35.7, 300m in 58.2
              A1 Pull ups – 7,7
              A2 L-Sit – 15,15 secs
              A3 Dips – 10,10
              Mobility A

              Drills (320m), Tempo (1580m), Circuit (34 reps), Core (2 sets), Mobility (9 sets)

              So nice to see the back of circuits and to drop one of the 300’s.

              3 Feb

              Broad Jumps – 4, best of 243cm
              Pogo Box Taps – 3 x 12
              MB Throws – 2 x 3
              Blocks – 10,20,30,40,50m in ??, 3.15,4.28,5.43,6.55 freelap
              70,80,90m in 8.88,9.95,11.15 freelap
              Back Squat – 3 x 2 x 125kg
              Bench Press – 3 x 2 x 100kg
              B1 Sprinter sit ups – 1 x 8 x 20kg
              B2 Bear dog w arm raise – 1 x 10
              B3 Leg lowers – 1 x 15
              Mobility B

              Jumps (40), Throws (6), Accels (210m), Max Velocity (180m), Lower Body (750kg), Upper Body (600kg), Mobility (6 sets), Core (3 sets)

              Dry track, 11 degrees, gusting headwind to -2m/s. Relatively calm weather, felt good but not great. Some of the 60m splits were encouraging, equalling my fastest runs of the season. The drop in volume is so welcome, and the next few weeks of speed sessions are going to be really exciting for me.

              4 Feb

              Mobility C
              Drills – A Walk, A March, A Skip, A Switch 2 x 20m
              Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
              2 x 40m Technical Runs
              Tempo – 2 x 6 x 100m in ~17.0
              A1 Pull ups – 7,7
              A2 L-Sit – 15,15 secs
              A3 Dips – 10,10

              Drills (320m), Tempo (1280m), Circuit (34 reps), Mobility (8 sets), Core (2 sets)

              Delightful reduction in training volume, I’m so pleased.

              5 Feb

              MB Throws – 4 x 3 x 4kg
              3 x 40m in 5.55 freelap
              2 x 70m, 2 x 80m in 9.15, 9.37, 10.30,10.42 freelap
              Back Squats – 3 x 2 x 132.5kg
              Bench Press – 3 x 2 x 105kg
              A1 Sprinter Sit Ups – 1 x 8 x 20kg
              A2 Stir The Pot – 1 x 30 secs
              A3 Bird Dogs – 1 x 10
              Mobility D

              Throws (12), Accels (210m), Max Velocity (210m), Lower Body Weights (795kg), Upper Body (630kg), Mobility (4 sets), Core (3 sets)

              Dry track, 10 degrees, gusting -6 m/s headwind. Stupid wind again. The longer reps were with walk back recovery, so 2 x 70m with 2 mins rest between, then a longer rest before the 2 x 80m. Pleased to survive the back squats.

              6 Feb

              Mobility E

              Mobility (7 sets)

              For some reason I usually get a lower recovery score from my Whoop after resting, I don’t know if it’s the equivalent of 48 hour DOMS, but I had a cold shower this morning to see if I can boost recovery for tomorrow’s speed endurance session.

              7 Feb

              Trek – 2 x 20m
              Alternate Bounds – 3 x 60m, best of 23 strides
              Blocks – 30,40,50m in 4.22, 5.37, 6.45 freelap
              2 x 80m in 4.22/5.37/7.60/9.85 freelap (30/40/60/80m)
              300m in 13.5/14.5/14.8 (42.8)
              Back Squat – 3 x 2 x 132.5kg
              Bench Press – 3 x 2 x 105kg
              A1 Nordic Curls – 2 x 5 x 4 secs
              A2 Seated Leg Kicks – 2 x 8 secs
              B1 Sprinter Sit ups – 1 x 8 x 20kg
              B2 Ab Wheel Rollout – 1 x 15
              B3 Prone Pull Through – 1 x 10
              Mobility F

              Drills (380m), Accels (150m), Max Velocity (130m), Lower Body Weights (795kg), Upper Body (630kg), Circuits (12 reps), Mobility (4 sets), Core (3 sets)

              Wet track, 5 degrees, no wind. Finally, no wind! I felt relatively sharp in the warm up and the times backed it up. Really nice to run 7.60 for 60m twice, that would be 7.80 with reaction time and initial movement, my fastest 60m with Freelap to date. Starting to get really excited about what I can do on race day (3rd & 10th March) if the next few weeks go well. The target for the 300m was sub 42 but I only aimed for sub 45. I accelerated harder but otherwise executed the same as I usually do, so pleasantly surprised to go so fast.

              8 Feb

              Mobility G

              Mobility (6 sets)

              Another cold shower having seen a positive recovery from the last one.

              It’s hard to be patient, I just want every day to be a speed day. The weather for the next week is pretty cold, so I’ll just keep turning up and doing my best. If I can run well in 5 degrees on a slow track then I have plenty of gains to moving indoors onto Mondo. Watch this space.

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