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COMP Prep – Week 2
15 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m
120,100,80,80m (95%) in ~15.2, 12.73, 10.20, ??.?? secs Freelap
2 x 60m in ~7.65 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs offDry track, 13 degrees, +6 m/s wind. The wind made this an awkward session as it changes the sensation of how fast you’re running. I probably undercooked it in the 120m, the starter didn’t work but the final 60m was 7.25 secs. Similar times to last week in the 60’s, I had fatigued quads in the last few runs so wasn’t surprised. I’ve had a dodgy stomach the last few days so once that’s sorted I expect to perform a little better.
16 May
Hang Power Clean – 2 x 3 x 62.5kg, 2 x 67.5kg, 2 x 72.5kg, 1 x 77.5kg
A1 Half Squat from pins – 2 x 3 x 140kg, 3 x 3 x 150kg
A2 Squat Jumps – 5 x 2
B1 BB Hip Thrust – 3 x 6 x 105kg
B2 KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
C1 Single Leg Calf Raise – 3 x 6 x 55kg
C2 Pogo Jumps – 3 x 6
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 15 secs offFelt great today, late afternoon gym session. I bumped the weight to 140kg in the half squat and decided to add another 10kg. The guy who wrote the program squats 150kg to parallel and 250kg from pins and if I add the same ratio to my full squat (120kg) I’d be at 180kg, so maybe I’m underselling myself. The 20 minutes of core at the end is a chore but I’m dragging myself through it.
17 May
Exercise Bike – 45 mins (130W down to 115W)
18 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2 x 3 x 150m in 20.0,19.8,19.8,19.7,19.6,19.7
—
A1 Step Ups – 4 x 3 x 70kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs offReally consistent 150’s again, going through 100m in 13 flat. My balance is poor during step ups, not sure if the box is a little too high (~45cm). Struggled a bit with the hex bar, I’m not using the raised handles so it’s a standard 12 inch off the ground and I’m not 100% happy with my lower back position. Overall a good session. I’ve entered 100m and 200m on 3rd June, doing longer reps in training has given me the confidence to try a 200m and while I estimated my time at 25.00 I would like to get closer to 24.8 or below.
19 May
Res Band Face Pulls – 3 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 3 x 4 x 20kg
B1 Incline DB Press – 3 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 2 x 20m x 95kg
Core, 10 exercises 42 secs on / 18 secs offI dropped the volume slightly given we’re into Comp Prep and it’s now about maintenance.
20 May
Full Race Warm Up
Blocks – 30,30,40,50,50m in 4.22, 5.33, 6.45 secs Freelap
2 x 150m (90%) in 19.4, 19.6 secs HT
2 x 120m (95%, 100%) in 14.70, 14.65 secs FreelapDry track, 18 degrees, +1 m/s wind. Great conditions and I felt smooth today. I used the acceleration cue of running downhill and the top speed cue of running on hot coals to good effect, registering a 1.11 second flying 10m. Deja vu in the 120’s, possibly going too hard in the first run and not having enough left for the flat out run.
This has left me more optimistic about running on the 3rd June because that was back to back 100m splits of 12.30 secs, which is 12.50 secs with reaction time, and given I lifted weights 48 hours ago it could be considered the slowest I might be expected to run.
21 May
Concept 2 Exercise Bike – 40 mins (130W down to 115W)
Very hot gym, cut out 5 minutes early as I was pouring with sweat.
Good week of training, I really like doing the same workouts for consecutive weeks as it allows me to easily measure progress.
COMP Prep – Week 3
22 May
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m in 4.68 secs Freelap
120,100,80,80m (95%) in 15.1, 12.20, 10.22, 10.28 secs Freelap
2 x 60m in ~7.60 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs offDry track, 14 degrees, +2 m/s wind. I reduced my calories yesterday and felt light and fast today. High knee runs were around 1.17 secs per 10m, then the 95% series was great with a fast 100m because people were watching me which always makes me try harder. Really satisfied with the final 60’s, once again I had fatigue in my quads before I’d done the 80’s but I feel like it’s beneficial.
23 May
Hang Power Clean – 2 x 3 x 62.5kg, 2 x 67.5kg, 2 x 72.5kg, 1 x 77.5kg
A1 Half Squat from pins – 3 x 150kg, 3 x 155kg, 3 x 3 x 160kg
A2 Squat Jumps – 5 x 2
B1 BB Hip Thrust – 3 x 6 x 105kg
B2 KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
C1 Single Leg Calf Raise – 3 x 6 x 55kg
C2 Pogo Jumps – 3 x 6
Nordic Eccentrics – 4 x 4
Core, 10 exercises 42 secs on / 15 secs offAnother good session, tried to push the squat weight higher and found it very demanding on the legs.
24 May
AM
Exercise Bike – 40 mins (130W down to 115W)PM
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Ups – 2 x 60m (90%)
2 x 3 x 150m in 20.2,20.1,20.2,20.3,19.9,19.9 secsShuffled things around so I can do a long walk with my daughters tomorrow. Legs are carrying some fatigue from the weights so this was harder than usual, plus a 4 m/s headwind to contend with. Pleased with the sequence, with no wind it would be more like a 19.8 average. Already looking ahead to my week 4 taper and races on the 3rd!
25 May
11km walk
Slow pace so with breaks this took 4.5 hours
26 May
AM
Res Band Face Pulls – 3 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 3 x 4 x 20kg
B1 Incline DB Press – 3 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 2 x 20m x 100kgPM
A1 Step Ups – 2 x 3 x 70kg, 2 x 3 x 75kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs offGood session, I bumped the step ups and handled it well. I really should test my 1RM on every exercise to ensure I’m not underestimating my strength. The hex bar DL went up nicely, my motivation waned towards the end and I technically should have done 2 rounds of core.
27 May
Full Race Warm Up
Blocks – 30,40,40,50m
2 x 150m (90%) in 21.0, 20.7 secs HT
2 x 120m (95%, 100%) in 15.90, 16.00 secs HTWet track, 13 degrees, -4 m/s wind. Miserable conditions, the wind was gusting to -8 m/s and with 6-10 minutes between reps it was causing me to get cold. I rushed everything here, including the warm up, and in hindsight I should have dressed more appropriately. I was overstriding at the end of the second 150m which caused a very minor strain in my left hamstring, but not so much that I was worried about completing the session. I feel like the weights session yesterday had a big impact on my times too, overall it was very much a session to forget. It took me 10 minutes in a hot shower afterwards to regain the sensation in my legs.
28 May
Concept 2 Exercise Bike – 25 mins (125W down to 115W)
It was meant to be 30 mins but I accidentally started my timer during the 5 minute warm up and forgot. Nice to start reducing the volume ahead of next Tuesday’s race.
Hard not to be swayed by the recency bias of a poor speed session on the 27th but otherwise there were reasons to be optimistic. I often underestimate how long it takes and how much of a drop in volume is needed to be fully fresh, so I’m going pretty minimal this week.
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