Fraser Young

[Fraser Young]

GPP – Week 4

26 October

Warm Up 1
CMJ Series – 3 x 5
Hills – 5 x 20m
Hex DL – 2 x 8 x 115kg
RLESS – 2 x 6 x 72.5kg
Nordic Curls – 2 x 3
Standing Calf Raise – 2 x 10 x 70kg (3030 tempo)
Seated Calf Raise – 2 x 10 x 110kg (3030 tempo)
Stir The Pot – 3 x 30 secs

Short and sweet, bit ill so good timing for an easy week. Still feel like my hamstrings can’t handle 100% effort on hills without a little niggly discomfort.

27 October

KB Deadlift – 30 x 32kg (DD) in 55 secs
DB Snatch – 30 x 15kg (DD) in 85 secs
Goblet Squat – 30 x 16.25kg (DD) in 60 secs
DB Push Press – 30 x 13.5kg (DD) in 45 secs
Plate Clean & Press – 30 x 15kg (DD) in 80 secs
DB Devil Press – 10 x 11kg (DD) in 60 secs

I don’t feel great so I moved the running to Wednesday and will replace my hard tempo with it. Today I just did a little circuit with 30 seconds rest between each exercise, looking to fall within my target time of 60 seconds on all but the floor to ceiling movements, which I allow 90 seconds.

28 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
MB Throws – 5 x 5
Extensive Tempo – 4 x 400m in 80 secs (1:40 rest) (DD)
Waterloo – 15 reps (3:55)
Abs – 4 mins

The first rep of tempo I set out at 18 secs/100m and I had to really ease back. Everything was a breeze.

29 October

AM

Exercise Bike – 45 mins (Zone 2)

Short on time as it’s half term so split the workout and did exercise bike after a light breakfast.

PM

Pendlay Row – 2 x 8 x 67.5kg
DB Incline Press – 2 x 8 x 27.5kg
Skull Crushers – 2 x 8 x 36kg
TRX Face Pulls – 2 x 10
KB Suitcase Holds – 3 x 32kg x 40 secs

Didn’t reduce the weight so this was a challenge, suitcase holds were fine.

30 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 4 x 50m (to 93%) flying 20m in 2.38-2.42 secs Freelap
Back Squat – 2 x 8 x 90kg
Hip Thrust – 2 x 8 x 95kg
Nordic Curls – 2 x 3
Standing Calf Raise – 2 x 10 x 70kg (3030 tempo)
Seated Calf Raise – 2 x 10 x 110kg (3030 tempo)

Lovely clear day, no wind. I felt really strong and maybe misjudged my effort levels, landing closer to 90% pace. It’s an easy week and I’m ill so while I was aiming for faster times each rep they didn’t naturally come. Gentle gym session to finish. I feel like I’m over most of my cold and I’ll be fresh for the race sim tomorrow.

31 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Deadly Dozen Sprint, last 3/4 race sim (19:15)
9 x 200m with
DB Snatch – 30 x 15kg
Burpee Broad Jump – 30m
Goblet Squat – 30 x 16.25kg
Front Carry – 120m x 25kg
Push Press – 30 x 2 x 13.5kg
Bear Crawl – 60m
Clean & Press – 30 x 15kg plate
OH Carry – 90m x 15kg plate
Devil Press – 10 x 2 x 11kg

A real confidence boosting run out today. I sacrificed the 200m runs (most were 60 seconds) in order to stay fresh for the labours. I ended up going under my target time for labours by 32 secs and over on the runs by 91 secs, so a little too casual on the runs but the right overall approach. If you add in three more 60 second runs and the target times for the other 3 labours I’d be at 26:15 and my target is 24:00.

1 November

Exercise Bike – 45 mins (Zone 2)

Similar to last week, may need to rethink this as a second session. I pushed it to 150+ Watts for 45 mins and my heart rate was around 123 bpm the whole time. I can feel the tiredness in my quads so I’m not sure what else to do, I tried lifting my arms as I know that’s more demanding on the body and I was able to get up to 128 bpm for a while but that’s a silly way to do it.

Frustrating to carry a cold through this whole week as I don’t feel that recovered from GPP 1-3 nor do I feel raring to go for GPP 5.

[Fraser Young]

GPP – Week 3

19 October

Warm Up 1
CMJ Series – 3 x 5
Hills – 2 x 5 x 20m
Hex DL – 3 x 8 x 122.5kg
RLESS – 3 x 8 x 72.5kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 67.5kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 105kg (3030 tempo)
Stir The Pot – 3 x 30 secs

Another step up in weights, though on reflection it wasn’t that much harder than the previous Monday. I’ve started taking creatine which will hopefully come through in my training in a few weeks time and possibly show up on the scale sooner than that (hovering around 68.5-69kg).

Next week is an easy week so I will aim to push on more for the rest of this week.

20 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Extensive Tempo – 7 x 400m in 80 secs (1:40 rest) (DD)
Waterloo – 2 x 15 reps (3:55, 3:36)
Abs – 4 mins
KB Deadlift – 2 x 30 x 32kg (DD) in 45, 48 secs
DB Snatch – 2 x 30 x 15kg (DD) in 87, 83 secs
Goblet Squat – 2 x 30 x 16.25kg (DD) in 52, 47 secs
DB Push Press – 2 x 30 x 13.5kg (DD) in 41, 73 secs
Plate Clean & Press – 2 x 30 x 15kg (DD) in 77, 87 secs

The tempo was a breeze compared to last week, heart rate peaking at 170 bpm and coming down nicely between reps. I was reassured by the weight circuit too, my main concern is my shoulders blowing up during push press as it took me an extra 30 seconds once I fatigued and needed regular breaks. I am using 1kg heavier than competition which will make a difference, but I don’t want it to be so borderline. I watched a technique tutorial and my goblet squats are possibly too shallow but otherwise I’m within the rules.

21 October

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) avg 15.9, 15.7, 15.8 secs
Abs – 4 mins

Wet and windy so I started the tempo runs in waterproof jacket & trousers and removed an item every set. The target was 15.5 seconds but I was realistic about what I could do and opted for consistency, with most reps between 15.5 and 16.2 seconds. The fatigue was starting to creep in today, I did more gym work yesterday and my body is feeling it, good timing with the deload week up next.

22 October

Pendlay Row – 3 x 8 x 67.5kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 36kg
OHP – 3 x 7 x 42.5kg
TRX Face Pulls – 3 x 10
Exercise Bike – 45 mins (Zone 2)

I barely completed the skull crushers and my arms had nothing left for OHP so I took extra rest. I may switch up the order as OHP is what I need to work on for the competition in November. The exercise bike was better, still a grind in the final 10-12 minutes. I feel really good right now.

23 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 5 x 50m (to 93%) flying 20m in 2.34-2.42 secs Freelap
Back Squat – 3 x 8 x 95kg
Hip Thrust – 3 x 8 x 105kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 67.5kg (3030 tempo)
Suitcase KB Hold – 3 x 30 secs x 32kg
A1 Farmer’s Carry – 2 x 120m with 2 x 25kg (DD) in 50, 60 secs
A2 Burpees – 2 x 6
B1 Front Carry – 2 x 120m with 25kg plate (DD) in 65, 65 secs
B2 Burpees – 2 x 6
C1 Overhead Carry – 2 x 90m with 15kg plate (DD) in 45, 55 secs
C2 Burpees – 6
Seated Calf Raise – 3 x 12 x 105kg (3030 tempo)

I did not feel up for it today, definitely carrying fatigue from this week. On top of that it was pouring rain, though a nice +3 m/s tailwind at the track. I stayed in my waterproof jacket and was happy with the 20m fly times given the conditions. I’d like to get my leg strength back, I used to be capable of squatting 110-120kg for 6-8 reps and now I’m not even in triple figures.

The weather might ruin my plans to do half a Deadly Dozen Sprint tomorrow at the track as I don’t want to risk soaking my weights.

24 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Deadly Dozen Sprint, first half race sim (13:29)
6 x 200m with
Farmer’s Carry – 120m, 2 x 25kg
KB Deadlift – 30x 32kg
DB Lunge – 30m, 2 x 13.5kg
DB Snatch – 30 x 15kg
Burpee Broad Jump – 30m
Goblet Squat – 30 x 16.25kg

I set up 100m on grass and did a shuttle, with the exercises on a tennis court. My 200m time started at 42 secs and drifted to 58 secs, while my labours started missing the target times by 20-30 secs as soon as I was under fatigue. The main takeaway is that there should be very little focus on achieving strong 200m times because it comes at the expense of much longer labours.

I’m doing the second half sim next week and I will use a more conservative pacing and have more focus on staying fresh for the labours.

Update: I revised my target times per rep to what seemed realistic and ended up on exactly 24 minutes. I then happened to check the results from the first Deadly Sprint event and the bulk of men were finishing in 24-27 minutes, with only two people going under 20 minutes (my initial target).

25 October

Exercise Bike – 45 mins (Zone 2)

This was at the low end of zone 2 heart rate. I was pushing my usual Wattage of 145-150 but only seeing my heart rate in the low 120’s. My legs are sore from this week so I couldn’t really push a higher cadence or more resistance but I got a sweat on and if nothing else it’s nice active recovery. Ready for my easy week!

I feel like there’s so much focus on this Deadly Dozen that I’m somewhat neglecting my sprinting, but I am ticking off all the training sessions so I think once the competition has passed I will be in a good place going into SPP.

[Fraser Young]

GPP – Week 2

12 October

Warm Up 1
CMJ Series – 3 x 5
Hills – 2 x 5 x 20m
Hex DL – 3 x 8 x 120kg
RLESS – 3 x 7 x 72.5kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 65kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Stir The Pot – 3 x 30 secs

Same hills but with longer rest, still feeling fragile at maximal effort. The deadlifts were more of a challenge at 120kg and I rested 90 secs per leg on RLESS instead of trying to go back to back.

13 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Extensive Tempo – 7 x 400m in 80 secs (1:40 rest) (DD)
Waterloo – 20 reps (5:16)
Abs – 4 mins
KB Deadlift – 2 x 30 x 32.5kg (DD)
Goblet Squat – 2 x 30 x 16.25kg (DD)
DB Push Press – 2 x 30 x 12.5kg (DD)
Plate Clean & Press – 2 x 30 x 15kg (DD)

Hard session, I really didn’t want to do the final 400m reps and I took it easy on the 6th rep (82 secs) before finishing strong. Based on my polar HR readings I timed it perfectly, with 1:40 around how long it takes for my HR to come down to 130 bpm. In reality the whole race will be 170 bpm+ so I’m also questioning the worth of these sessions. I used 45 secs rest with the gym exercises, managing to hit most of my target times. This is surely going to leave me more conditioned than a typical winter training block.

14 October

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) avg 15.6, 15.6, 15.5 secs
Abs – 4 mins

Lovely weather helped, but my breathing felt very strong in the tempo runs and I could have gone faster. Target was 15.75 secs so I was hitting that and I didn’t even collapse after the final rep.

15 October

Pendlay Row – 3 x 8 x 67.5kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 3 x 7 x 42.5kg
TRX Face Pulls – 3 x 10
Exercise Bike – 45 mins (Zone 2)

The rows are now a good weight, I could tell my shoulders were stronger because I had much more left in the tank when I got to overhead press.

The exercise bike was down at 135W with a HR 130-132 bpm as I read that zone 2 on a bike is 3-5 bpm lower than running. It’s more of a mental challenge than anything as I find it incredibly tedious.

16 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 5 x 40m (to 90%) flying 10m in 1.16-1.23 secs Freelap
Back Squat – 3 x 8 x 92.5kg
Hip Thrust – 3 x 8 x 105kg
Nordic Curls – 2 x 4
Farmer’s Carry – 2 x 120m with 2 x 25kg (DD)
Front Carry – 2 x 120m with 25kg plate (DD)
Overhead Carry – 2 x 90m with 15kg plate (DD)
Standing Calf Raise – 3 x 12 x 65kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Suitcase KB Hold – 3 x 30 secs x 32kg

I felt so much more comfortable at speed during that track session, though there was a +6 m/s wind which probably helped. Hip thrusts are still tough but I don’t like reducing weight, while squats felt strong. Calves are on fire during the final few reps so it’s a perfect weight but I’m getting a bit tired of putting myself through it. I ordered a 32kg kettlebell for training and decided to try it out on the suitcase hold instead of the smaller increment to a 27.5kg dumbbell. It was more about my core than my grip and I’d like a mirror to make sure I’m not compromising position too much.

17 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
2 x (200m, 30 KB Deadlift 32kg, 200m, 30m Burpee Broad Jump, 200m, 30 Clean & Press 15kg) (DD)
2 x (200m, 30 Goblet Squats 15kg, 200m, 60m Bear Crawl, 200m, 10 Devil Press 11kg DB) (DD)
Unilateral wall sit – 35 secs
Lunge ISO – 35 secs
Hip Flexor ISO – 25 secs x 4.5kg
Pillar – 20 reps (7:39)

Not as challenging as I thought it would be, but then again I didn’t hit my target times. Times were 5:45, 6:10, 5:45, 5:36 and ideally I’d be looking at 5:05-5:15 for those specific exercises. The KB deadlift messes up my legs for running and burpee broad jumps on wet grass are slow going.

18 October

Rest

[Fraser Young]

GPP – Week 1

5 October

Warm Up 1
CMJ Series – 3 x 5
Hills – 2 x 5 x 20m
Hex DL – 3 x 8 x 115kg
RLESS – 3 x 6 x 72.5kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 12 x 62.5kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Stir The Pot – 3 x 30 secs

I like this session, it’s not overly long and covers some important movements. It was written as 5,5,3 for CMJ and without thinking I did all five of the last set. Hex DL was very easy and the RLESS was certainly not, but both are correct as per my expected 1RM. I might drift the Hex DL up by 5-10kg next week as it was too comfortable.

6 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Extensive Tempo – 6 x 400m in 80 secs (2 mins) (DD)
Waterloo – 15 reps (4:10)
Goblet Squat – 2 x 30 x 16.25kg (DD)
DB Push Press – 2 x 30 x 13.5kg (DD)
Plate Clean & Press – 2 x 30 x 15kg (DD)
Abs – 4 mins

I handled the tempo a little better than I expected, with my heart rate only reaching 180 bpm on the final rep. I was using a 100m walk between reps. The clean & press was tiring after the heavier push press and I settled on doing small sets with a single breath rest. Goblet squats were sets of 6, then the other two exercises were 8,8,7,7 which still left me fighting in the last 3 reps. I feel fitter already.

7 October

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) avg 16.0, 15.9, 16.0 secs
Abs – 4 mins

Much prefer the shorter session having moved upper body to the next day. I was pleased with the 100m times and my recovery between sets was noticeably strong. This was done in the rain with a relatively strong wind.

8 October

AM

Exercise Bike – 35 mins (Zone 2)

PM

Pendlay Row – 3 x 8 x 65kg
DB Incline Press – 3 x 8 x 27.5kg
Skull Crushers – 3 x 8 x 33.5kg
OHP – 3 x 6 x 42.5kg
TRX Face Pulls – 3 x 10

I bumped the resistance on the bike to level 11 but after 20 minutes I could feel it in my thighs so dropped back to 10 and increased my pedal rate, holding 150W for the majority at a HR of 132-135 bpm.

Bent over rows never last long as I’m not confident about the position so I switched to Pendlay rows. I increased the weight in a few exercises and by the time I got to OHP my shoulders were cooked so I dropped to sets of 6.

9 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 4 x 40m (to 90%) flying 10m in 1.19-1.23 secs Freelap
Back Squat – 3 x 8 x 90kg
Hip Thrust – 3 x 8 x 105kg
Nordic Curls – 2 x 4
Farmer’s Carry – 120m with 2 x 25kg (DD)
Front Carry – 120m with 25kg plate (DD)
Overhead Carry – 90m with 15kg plate (DD)
Standing Calf Raise – 3 x 12 x 65kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Suitcase DB Hold – 3 x 60 secs x 25kg

I used my Freelap to measure a 10m fly and check that I’m hitting 90%. The first rep was 1.30 secs so I considered it a warm up and did four proper ones with a higher intensity. Hip thrusts don’t need to go up in weight, I can feel myself struggling to get full RoM at the top. Calves were rocks after this, but they feel strong and durable.

10 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
Tempo – 111, 121 in 17.7, 38.1 secs
2 x (200m, 30m DB Lunges 6kg, 200m, 20m Burpee Broad Jump, 200m) (DD)
2 x (200m, 30 Goblet Squats 8.5kg, 200m, 40m Bear Crawl, 200m) (DD)
400m in 90 secs
Unilateral wall sit – 30 secs
Lunge ISO – 30 secs
Hip Flexor ISO – 20 secs x 4.5kg
Pillar – 15 reps (5:50)

I did a Norwegian 4 x 4-style session with 4 mins rest, though looking at my heart rate data 3 minutes rest would be fine, or a light jog instead of a walk between sets. I need to work on my burpee broad jumps as they not only take a lot out of me, but aren’t fast enough for the target time.

11 October

Rest

A good week of training and also the sense that my body can handle so much more. It’s about balancing progression without overloading the system and I have to be patient and let the volume build each week.

[Fraser Young]

Break In Training – Week 2

28 September

Warm Up 1
CMJ Series – 5,5,3
Hills – 2 x 4 x 20m
Hex DL – 3 x 8 x 115kg
RLESS – 3 x 6 x 70kg
Nordic Curls – 2 x 4
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 12 x 100kg (3030 tempo)
Stir The Pot – 3 x 30 secs

The hills still feel like I’m really pushing my body and exposing weaknesses, especially around my adductors and hips. The RLESS is too heavy but I’m stubborn and each week it’ll be a bit easier, hex DL was tough but manageable. I was meant to put 95kg on the seated calf raise and by the time I realised it was 100kg I just stuck with it, but could only get to 12 reps.

29 September

Warm Up 2
Hurdle Mobility 1 – 3 sets (4kg MB walk overs, over/unders)
MB Throws – 5 x 4
Bike Tempo – 111, 121, 111 (170W/160W)
Waterloo – 12 reps (3:24)
Goblet Squat – 2 x 30 x 16.25kg in 45 secs, 50 secs (DD)
DB Push Press – 2 x 30 x 12.5kg in 35 secs, 45 secs (DD)
Abs – 3 mins

Increase in difficulty was spot on once again. I quite like ramping up rather than ruining myself in week 1 proper. The bike tempo felt very natural at 170 Watts and the circuit training was quite easy.

At the same time I’m building up the Deadly Dozen (DD) training and trying to simulate fatigue by doing sets with 45 seconds rest (roughly the time I have between exercises, though it’s spent running 200m rather than resting). The second set of push press was exactly what I fear happening in the competition, getting partway through and being so tired I’m having to knock out singles and doubles to reach the total. Weighted carries and shoulder exercises are my weak areas so they will be my primary focus areas over the next 8 weeks.

30 September

Warm Up 1
Skips for Height, Distance – 3 x 20m
Straight Leg Scissor, Bent Leg Scissor – 3 x 20m
Tempo – 3 x 3 x 100m (30 secs / 2.5 mins) avg 17.6, 17.0, 16.7 secs
Barbell Row – 3 x 8 x 60kg
DB Incline Press – 3 x 8 x 25kg
Skull Crushers – 3 x 8 x 31kg
OHP – 3 x 8 x 40kg
TRX Face Pulls – 3 x 10
Abs – 4 mins

A little slow to get going in the tempo runs but hit the target time (17.0 secs) in the second and third sets. Everything else was good, it’s all moving along nicely. Minor problems with my right leg which felt like it was seizing up on the last two runs and I noticed it during the weight training too.

1 October

Exercise Bike – 30 mins (Zone 2)

I did a VO2 max lab test over summer which also told me my heart rate zones. What I’ve previously been following was more like zone 1, so this may in fact be my first ever genuine zone 2 session. I had it set to level 10 and held 140W throughout, and my heart rate was 132-139 bpm. Finished with a sauna and some prehab exercises.

2 October

Warm Up 1
MB Throws – 5 x 3
CMJ Series – 3 x 3
Build Ups – 4 x 40m (to 85%)
Back Squat – 3 x 8 x 87.5kg
Hip Thrust – 3 x 8 x 102.5kg
Nordic Curls – 2 x 4
Farmer’s Carry – 2 x 90m with 2 x 25kg (DD)
Front Carry – 2 x 90m with 25kg plate (DD)
Overhead Carry – 2 x 60m with 15kg plate (DD)
Standing Calf Raise – 3 x 15 x 60kg (3030 tempo)
Seated Calf Raise – 3 x 15 x 95kg (3030 tempo)
Suitcase DB Hold – 60,60,50 secs x 25kg

Over an hour in the gym with all these prehab exercises, I know there’s value but it’s a lot of calf work. The 40’s were great, first time in spikes and exactly the right intensity for me. Squats were smooth, focusing on big toe push. I did a carrying series that went better than I expected and that will progress each week. That did mean a little forearm fatigue and while I could probably have reached 60 secs on the third set of suitcase holds, I don’t need to push myself to failure to make progress.

3 October

Warm Up 2
Hurdle Mobility 1 – 3 sets (walk overs, over/unders – forgot med ball)
Tempo – 111,121,111 in avg 17.2 secs, 36.1 secs
Extensive Tempo – 6 x 200m 45 on 45 off (DD)
A1 BW Squats – 2 x 30 (DD)
A2 Burpee Broad Jump – 2 x 15m (DD)
A3 Bear Crawl – 2 x 30m (DD)
Unilateral wall sit – 25 secs
Lunge ISO – 25 secs
Hip Flexor ISO – 20 secs x 4.5kg
Pillar – 12 reps (5:21)

I’m still lacking that little bit of zip that gets me to 17 flat, but it’s close enough. The session isn’t that long and I welcome the challenge of the extensive tempo work. I was aiming for 9 minutes but took an extra 30 seconds, mainly on the broad jumps on wet grass. I’m trying to run the 200’s in 40 seconds, which is the pace I used to train myself up for a 1500m many years ago when I tried a decathlon with friends. I would do 400-600m at 20 sec/100m pace and accumulate 2.5-3.5km of running, which might be a better strategy than strict 200’s. Either way, I can see myself getting very fit this winter.

Update: I followed this session up with a huge bowl of oatmeal, and I wasn’t feeling great beforehand and ended up throwing it all up an hour later. The rest of the day I was very weak and tired, having a 3pm nap, and my legs in particular were struggling.

4 October

Rest

Feeling better, re-feeding day and also reevaluating my training program. I’ve decided to modify the Tuesday and Saturday sessions to cater to the Deadly Dozen up until the competition (28th November). It will still make me fit but is more event-specific than my usual training. I had an elevated body temperature and higher respiratory rate overnight so part of me thinks that vomiting was due to a bug going round rather than purely from a hard workout.

[Author]

Posts