Fraser_9to5

[Fraser_9to5]

GPP/SPP 2

5 Apr

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 7 x 4kg
Tempo – 3 x 3 x 200m in 36.8, 36.3, 36.6
Nekka (MB Circuit) – 2 x 15 reps in ~2 mins
– a few hours later –
MB Circuit – 30 reps in 10:40
DB Rows – 3 x 10 x 35kg
DB Incline Press – 3 x 6 x 30kg
OHP – 3 x 6 x 37.5kg
Skull Crushers – 3 x 7 x 31kg
Mobility A

Drills (320m), Tempo (1880m), Throws (21), Circuits (540 reps), Upper Body Weights (4510kg), Mobility (9 sets)

I did this workout in two stages as I was pressed for time. I also had to double up on the MB circuit and crank out 30 reps of each, which wasn’t too bad. I bumped the upper body weights then decided instead of going up a rep to go up a weight as the rep range will drop soon enough for SPP.

6 Apr

Broad jumps, 4 – best of 242cm
Box Jumps – 3 x 5
Accels – 5 x 10m, 3 x (20m sled, 20m 3 pt), 5 x 30m in 4.35 freelap
Hang Power Clean – 2 x 8 x 30kg, 8 x 35kg
RLESS – 8 x 75kg
A1 RDL – 3 x 8 x 80kg
A2 Swiss Ball Reverse Hypers – 3 x 11
Goblet Side Lunge – 2 x 8 x 30kg
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
C1 Sprinter Sit ups – 3 x 8 x 20kg
C2 Bear Dog w Tap – 3 x 10
C3 Leg Lowers – 3 x 15
Mobility B

Jumps (19), Accels (320m), Lower Body Weights (4840kg), Circuits (55 reps), Core (9 sets), Mobility (6 sets)

Dry track, 12 degrees, + 4 m/s wind. My right leg was causing me problems, it was similar to the issues I had when I pushed my RLESS quite hard in the previous session. It meant I may have subconsciously held back on my sprints, given my 30m times. I still tried one set of RLESS after but my leg was having none of it so I did the rest of the session. No long term concern but wary that injuries are very costly to a season.

7 Apr

MB Throws – 3 x 7 x 4kg
Drills – A walk (MB), A March, A Skip (MB), 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

Drills (320m), Tempo (1680m), Throws (21)

Another two part workout, I didn’t have time to fit all of this in so I took advantage of this 8 day week and carried the rest of it over to tomorrow.

8 Apr

DB Rows – 3 x 6 x 35kg
DB Incline Press – 3 x 6 x 30kg
OHP – 3 x 6 x 37.5kg
Skull Crushers – 3 x 6 x 31kg
MB Circuit – 15 reps in 5:30
Nekka – 2 x 15 reps in 2 mins
Mobility C

Circuits (360 reps), Upper Body Weights (3573kg), Mobility (8 sets)

Continued from yesterday. I wasn’t happy with my technique in the DB rows so I reduced the reps and did them with better form. I didn’t realise I had done more a few days ago so I did sets of 6 on everything today and it felt quite easy.

9 Apr

Box Jumps – 3 x 5
Accels – 3 x 20m sled, 20m 3pt
4 x EFE 60m
RLESS – 8,8,7 x 75kg
A1 RDL – 3 x 8 x 82.5kg
A2 Swiss Ball Reverse Hypers – 3 x 11
B1 SL Swiss Ball HS Curl – 3 x 11
B2 Lunge Jumps – 3 x 8
Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
C1 Sprinter Sit ups – 3 x 9 x 20kg
C2 Stir the Pot – 3 x 30 secs
C3 Bird Dogs – 3 x 10
Mobility D

Jumps (39), Accels (160m), Max Velocity (120m), Lower Body Weights (9480kg), Circuits (66 reps), Core (9 sets), Mobility (6 sets)

Damp track, 9 degrees, swirling wind. I felt much better today but didn’t time anything. Nice to get back to weights though I didn’t attempt the final rep on RLESS. Knackered this evening so it will be nice to get into SPP soon.

10 Apr

DB Rows – 2 x 7 x 35kg
DB Incline Press – 2 x 6 x 30kg
OHP – 2 x 7 x 37.5kg
Skull Crushers – 2 x 8 x 31kg
Mobility E

Upper Body Weights (2720kg), Mobility (7 sets)

11 Apr

Trek – 3 x 20m
Accels – 3 x 10m, 3 x 20m, 3 x 30m in 3.12 secs, 4.25 secs freelap
Hard Tempo – 3 x 4 x 100m in ~14.9, ~14.9, ~15.1 secs
RLESS – 2 x 8 x 75kg
A1 SL Swiss Ball HS Curl – 2 x 11
A2 Lunge Jumps – 2 x 8
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 5 x 20 x 20kg
C1 Sprinter Sit ups – 3 x 8 x 20kg
C2 Ab Wheel Rollout – 3 x 15
C3 Prone Pull Through – 3 x 10
Mobility F

Drills (300m), Accels (180m), Tempo (1200m), Lower Body Weights (6400kg), Jumps (16), Circuits (34), Core (9 sets), Mobility (4 sets)

14 degrees, dry track, no wind. Much better session here, getting back in my groove again. The calf work was a lot but that should see me through the outdoor season without major Achilles issues.

Much more positive at the end of this week, looking ahead I have a few new things to get excited about like front squats and heavier weight in the hang power cleans.

[Fraser_9to5]

GPP/SPP 1

29 Mar

Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
MB Throws – 3 x 7 x 4kg
Tempo – 2 x 3 x 200m in 37.1, 36.2
MB Circuit – 15 reps in 6:20
Nekka (MB Circuit) – 2 x 15 reps in ~2 mins
DB Rows – 3 x 9 x 35kg
DB Incline Press – 9,9,8 x 27.5kg
OHP – 8,8,6 x 35kg
Skull Crushers – 9,9,7 x 28.5kg
Mobility A

Drills (320m), Tempo (1280m), Throws (21), Circuits (360 reps), Upper Body Weights (4800kg), Mobility (9 sets)

30 Mar

Broad Jump, 4 – best of 247cm
Box Jumps – 3 x 5
Accels – 2 x 3 x (20m weighted vest, 20m 3 point)
Hang Power Cleans – 2 x 8 x 20kg, 8 x 25kg
RLESS – 3 x 8 x 70kg
A1 RDL – 3 x 8 x 80kg
A2 Swiss Ball Reverse Hypers – 3 x 10
Goblet Side Lunge – 2 x 9 x 25kg
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
C1 Sprinter Sit ups – 2 x 8 x 20kg
C2 Bear Dog w Tap – 2 x 10
C3 Leg Lowers – 2 x 15
Mobility B

Jumps (19), Accels (240m), Lower Body Weights (6700kg), Circuits (42 reps), Core (6 sets), Mobility (6 sets)

I ordered a running sled but it arrived 4 hours too late for this session. Instead I used a very light weighted vest, only a few kg’s. It’s far from ideal, I want to increase horizontal resistance not vertical, but it’s hopefully better than nothing. I felt strong in the gym, 60 seconds rest means it’s not about very heavy weights yet so more like conditioning. Really excited to see my 30m time on Wednesday and I have sleds on Monday so will use Freelap to get the weight right (from memory I want to run ~10% slower with a sled). I also broad jumped 247cm, last year I hit 253cm in SPP 2 and my PB is 254cm so I would like to surpass both of those.

31 Mar

MB Throws – 3 x 7 x 4kg
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 2 x 5 x 100m in 17.0, 17.0
MB Circuit – 2 rounds 15 reps (5:30, 5:32)
Nekka (MB Circuit) 2 x 15 reps (2 mins each)
DB Rows – 3 x 9 x 35kg
DB Incline Press – 9,9,7 x 27.5kg
OHP – 9,9,6 x 35kg
Skull Crushers – 9,9,7 x 28.5kg
Mobility C

Drills (320m), Tempo (1080m), Throws (21), Circuits (540 reps), Upper Body Weights (4820kg), Mobility (8 sets)

1 Apr

Box Jumps – 3 x 5
Accels – 3 x 20m sled, 20m 3pt in ~3.45, ~3.12 freelap
3 x EFE 60m
RLESS – 3 x 8 x 75kg
A1 RDL – 3 x 8 x 80kg
A2 Swiss Ball Reverse Hypers – 3 x 10
B1 SL Swiss Ball HS Curl – 3 x 10
B2 Lunge Jumps – 3 x 8
Standing Calf Raise – 4 x 10 x 85kg (2 sec ISO)
C1 Sprinter Sit ups – 2 x 8 x 20kg
C2 Stir the Pot – 2 x 30 secs
C3 Bird Dogs – 2 x 10
Mobility D

Jumps (39), Accels (120m), Lower Body Weights (8920kg), Circuits (60 reps), Core (6 sets), Mobility (6 sets)

Purchased a sled and loved the first session with it. The sled itself is light and I loaded it with 7.5kg, which seemed spot on for the goal of running ~10% slower than unweighted. 3.12 secs for 20m on Freelap is close to my best from winter so I’m also happy to have not lost a step with County Champs only 6 weeks away. Accidentally wrote down 75kg for RLESS and only realised one set in, it was very tough but glad I didn’t back out of it.

2 Apr

DB Rows – 2 x 9 x 35kg
DB Incline Press – 2 x 9 x 27.5kg
OHP – 2 x 9 x 35kg
Skull Crushers – 2 x 9 x 28.5kg
Mobility E

Upper Body Weights (3393kg), Mobility (7 sets)

Easy, could have bumped a few exercises.

3 Apr

Trek – 2 x 20m
Accels – 3 x 10m, 3 x 20m, 3 x 30m in 4.30 secs freelap
Hard Tempo – 3 x 4 x 100m in ~15.4, ~15.4, ~15.5 secs
RLESS – 2 x 8 x 75kg
A1 SL Swiss Ball HS Curl – 2 x 10
A2 Lunge Jumps – 2 x 8
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 4 x 15 x 15kg
C1 Sprinter Sit ups – 2 x 8 x 20kg
C2 Ab Wheel Rollout – 2 x 15
C3 Prone Pull Through – 2 x 10
Mobility F

Drills (200m), Accels (180m), Tempo (1200m), Lower Body Weights (4200kg), Jumps (16), Circuits (32), Core (6 sets), Mobility (4 sets)

Wet track, 11 degrees, -2 m/s headwind. I felt relatively flat today, ~4.30 secs for 30m in Freelap is about what I’d expected. Really pushing it with RLESS, right leg struggles to finish. I still feel positive about the next month or so and will be attempting a very slight reduction in volume in the weight room to see if it helps me progress more week to week.

4 Apr

Mobility G

Mobility (6 sets)

Good week, next week I have to shift my sessions by a day which will be a new summer set up to accommodate working from the office more often. That means I will have an 8 day week and a nice break between my first and second speed sessions.

I’m still struggling for motivation, it’s either the weather, the fact there isn’t much flat out sprinting, or the stress from work & home life. Either way I’m feeling quite reluctant at the start of every workout instead of my usual excitement.

[Fraser_9to5]

COMP 8

8 Mar

Full Race Warm Up
Blocks – 20, 30m in 3.19, 4.39 freelap
Mobility C

Accels (50m), Mobility (8 sets)

Dry track, 7 degrees, cross wind. My race is at 11.20am on Sunday so I did this warm up at 9am. Worryingly I felt good out the blocks both times and yet the times are really poor. I was 0.06 seconds faster over 30m last Friday and that was a poor start, then 0.07 seconds faster in midweek from a 3 point start. It feels unlikely that I tapered too soon and have started being deconditioned so I’m not ruling out a fast 60m on Sunday.

At the very worst I can run a 60m and then do a few more timed runs on the warm up track outside before calling an end to my indoor season. That would leave my season’s best at 7.66 seconds, with last year’s being 7.63 seconds. I have to give a lot of weight to the redundancy process at work which has been a really stressful 10-14 days. I should really be looking to get 7.57-7.59 on Sunday if everything comes together perfectly.

9 Mar

Mobility B

Mobility (3 sets)

Did everything I could in terms of active recovery.

10 Mar

County Championships – 60m

Semi-Final – 7.62 secs

There was light rain the whole time we all warmed up which was a bit miserable. I woke up feeling good and timed my warm up to perfection, again choosing a timed 30m (4.20) and flying 20m (2.14) with a 15 minute break before the race. I reacted well and maybe 20-40m was the weakest part of my race, but pleased with the time as it’s 0.01 seconds better than last year. I wasn’t expecting the final but two people were ill so there were only 7 of us for a 6 man final and I made it through.

Final – 7.79 secs

Let me explain. The final was 45 minutes after the semi-final, which worked really nicely for me as I did the last part of my warmup, put on spikes, and only did a 10E20F, working on that transition to upright running. The starter was waiting ages before calling “set” and then firing the gun quite quickly (I only realised this in hindsight). Rather than a gun, it’s speakers and a noise that sounds _very_ similar to the sound of someone’s starting blocks when they move. So we finally get to the word “set”, I rise up, I hear a noise that I registered as someone false starting, so I didn’t move, and what seemed like an eternity passed as my brain processed the fact that everyone else was moving, cursed at the fact there’s no way I’m running a good time, and then kicked into action and started running. I’d love to see footage but I don’t think anyone recorded it. To be honest it could have been 8 flat given how long that delay felt, everyone had done a full 1-2 strides before I started moving out the blocks. Part of me is angry that I felt I had 7.60 or even 7.59 in me, part of me doesn’t care because even without the time I knew it was possible, and part of me is annoyed that my race profile is going to have a 7.79 on it.

Lesson hopefully learned. It was a short enough time between semi’s and final that I wasn’t _that_ frustrated, though I was probably in my car on the way home before the next race started. If you’d offered me sub 7.63 that morning, in other words an improvement on last year, I would have said yes, and that’s what I got. Also really pleased with my Freelap times, if you do 4.20 + 0.20 RT, then use 2.14 20m to say 1.07 secs per 10m, you get 4.20 + 0.20 + 3.21 = 7.61 secs. I can now use this in training to tell what shape I’m in and possibly even forego some of the 100m opens in favour of a Freelap timed run following a short taper.

[Fraser_9to5]

COMP 7

1 Mar

Full Race Warm Up
Blocks – 20, 30m in 3.15, 4.33 freelap

Accels (50m)

Last year my warm up was very lengthy and caused issues with timing before a race. What I did today ended up being 40-45 minutes, which gets me to the point of a flat out 10m run. I would want to add in 2-3 sprints before a 60m race so overall perhaps an hour. My 20m start was a similar time to what I’ve been running, then the 30m was poor and I was bolt upright on the 2nd stride. I used an app as a starting gun which meant my attention wasn’t focused on my usual cues and instead was on not twitching (I deliberately selected a really long hold). Things usually come together on race day so I’m not worried. Even if I get a poor start I’ll know that on a good day I can take an extra 0.05 secs off my 60m time.

2 Mar

Mobility B

Mobility (6 sets)

Felt good this morning, no exercise today but I’ve been tracking my finger tapping CNS score and it’s the highest it’s been in a month. I’m taking any positives I can get. Really focusing on activities that facilitate recovery, based on how my legs feel I think they’ll need another full week of reduced workload to truly peak.

3 Mar

60m Open Race

Race 1 – 7.68 secs

I felt okay in the warm up, there were a lot of false/faulty starts in the heats before me so I had to go back outside twice and do additional warm up runs. I don’t think my start was great, and I got left at 40m but everyone else was a 7.4* runner.

Race 2 – 7.66 secs

My left hip felt tight until about halfway through the warm up. This time I left far less time to get ready, my warm up was 50 mins and I did a Freelap timed 30m 3 point (4.26 secs), then after 6 mins a flying 20m (2.18 secs). I thought I would then have a decent amount of time before my race but when I went inside my race was next. It ended up being 12 minutes between a flat out flying run and my race, which is borderline. I got out much better in this and transitioned better too. I was very pleased to improve my first time.

If I take it easy this week I can hopefully run a similar time at the County Champs.

5 Mar

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 – 10 x 100m with stretching

Drills (320m), Tempo (1080m)

Driving rain wasn’t fun, running ~16.8 secs per 100m, feeling really good despite poor sleep.

6 Mar

MB Throws – 2 x 3
Blocks – 10,20,30,40m, 30m in 4.32, 40m in 5.42 freelap
A1 Sprinter Sit Ups – 1 x 8 x 20kg
A2 Stir The Pot – 1 x 30 secs
A3 Bird Dogs – 1 x 10

Throws (6), Accels (90m), Max Velocity (10m), Core (3 sets), Mobility (2 sets)

Damp track, 9 degrees, +2 m/s tailwind. Legs are still quite sore from Sunday, warming up I thought I might pull something and I felt very flat out of the blocks. My 40’s are rarely under 5.40 so 5.42 is not bad, I only have a few block starts on Friday and then the race on Sunday so plenty of time for my body to rest up. I didn’t want to do all my mobility so I focused on the hip ones. I just want to eat and sleep.

7 Mar

Mobility G

Mobility (6 sets)

I had a very low intensity day, barely leaving my office chair except for my mobility drills.

I’m happy with this week and my races went as well as could be hoped given the build up to it. This week I’m expecting to run faster but also happy just to get another electronic time to compare to the Freelap times I’ll take during the warm up. I have plenty planned for the outdoor season and the outdoor County Champs are only 9 weeks away.

[Fraser_9to5]

COMP 6

23 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 17.1, 200m in 36.3, 300m in 56.4
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)

24 Feb

Mobility B

Mobility (6 sets)

25 Feb

Broad Jumps – 4, best of 252cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m in 3.15,4.28,5.42 freelap
70m in 8.82 freelap
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 (13), Throws (6), Accels (110m), Max Velocity (50m), Mobility (6 sets), Core (3 sets)

Wet track, 4 degrees, no wind. I had something on later in the day so this session was at 9am. I felt pretty sharp in the warm up, possibly a personal best in the broad jump. The blocks felt average, this was the first time I’ve used the starting gun app on my mobile and I’m super twitchy in “set” which is a concern going into the weekend. I skipped bench press as I didn’t have time, and I’ve had a minor bit of tightness on my left chest/upper arm so it helps to rest it. I went through 60m in 7.70 from blocks, when you add in reaction time it becomes 7.90. I did this last year but I’m still questioning how on earth that’s going to translate to 7.6* when I race at the weekend. I’ll be more rested, in warmer temperatures, on Mondo track, and not at 9am. Hard to know how much faster each of those variables makes me but we’ll see.

26 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 – 10 x 100m with stretching

Drills (320m), Tempo (1080m)

Very relaxed with a race on Sunday, pace was high 17’s and after each rep I held a different 30 second stretch.

27 Feb

Mobility E

Mobility (7 sets)

21 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Accels – 3 x 40m in 5.45 freelap
5 x 80m (submax) in 5.55/7.95/10.40 freelap (40/60/80m)
Mobility F

Jumps (9), Throws (6), Accels (240m), Max Velocity (280m), Mobility (4 sets)

Dry track, 9 degrees, -4m/s wind. I felt a little off the pace today, I’ve had a few days in a row with poor sleep and my Whoop recovery reflects that. I’ve also resorted to eating more than I need as a form of comfort from life stress.

Looking back on my training times, I hit a purple patch at the end of Comp 3 / start of Comp 4, then I was ill and I’ve not had a decent session since. My local track is a “slow” track, so while I’m slightly pessimistic about the weekend I still think I can get under 7.70 again.

29 Feb

Mobility G

Mobility (6 sets)

I saw an encouraging post from a fellow Masters sprinter which stated that his training times are ~0.3 seconds slower than competition. Given I’m on a slow track and will be running on Mondo I’m inclined to believe that something in the region of 0.20 seconds or more is possible. This would put me at 7.60 for 60m which I’d settle for right now.

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