Fraser Young

[Fraser Young]

COMP 4

9 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 16.8, 200m in 35.9, 300m in 54.7
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)

Feeling so fresh, reflected in the times which were ~0.5 seconds faster per 100m.

10 Feb

Broad Jumps – 4, best of 246cm
Pogo Box Taps – 3 x 8
MB Throws – 2 x 3
Blocks – 20,30,40,50m in 3.15,4.22,5.45,6.50 freelap
70,80,90m in 8.80,9.82,11.00 freelap
Back Squat – 2,1 x 132.5kg
Bench Press – 2 x 2 x 105kg
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 (28), Throws (6), Accels (200m), Max Velocity (180m), Lower Body (397.5kg), Upper Body (420kg), Mobility (6 sets), Core (3 sets)

Wet track, 9 degrees, no wind. I will take any weather as long as there isn’t wind! Another strong session to back up the session 3 days ago. I had some new spikes which I tried out for some of the runs and felt decent. Lapse in concentration meant I failed my 2nd rep at 132.5kg in the squat. Still pleased with it all.

11 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 ~16.7
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)

Cruising to sub 17’s and having to hold back a little to avoid running too fast on some runs.

12 Feb

Box Jumps – 3 x 3
MB Throws – 4 x 3 x 4kg
3 x 40m in 5.35 freelap
2 x 70m, 2 x 80m in 8.57, 8.70, 9.65,9.78 freelap
Back Squats – 2 x 2 x 132.5kg
Bench Press – 2 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

Jumps (9), Throws (12), Accels (210m), Max Velocity (210m), Lower Body Weights (530kg), Upper Body (420kg), Mobility (4 sets), Core (3 sets)

Wet track, 9 degrees, +4 m/s tailwind. Wind was a big help today but I did feel fast too. Passing through 60m in 7.60ish again Freelap timing. Everything’s coming together nicely.

13 Feb

Mobility E

Mobility (7 sets)

14 Feb

Rowing Erg – 5km in 25 mins, 120 drag factor 22-23 strokes/min
Mobility F

Mobility (4 sets)

I’m ill so I tried “zone 2 cardio” instead of my usual session. Heart rate was too high but this was only a tester. I think knocking the drag factor down to 115 and not being ill would be enough to get me in the right zone. This was ~10 mins in zone 2, ~15 mins in zone 3.

15 Feb

Mobility G

Mobility (6 sets)

It’s only when I stop for a few days that I really appreciate the cumulative fatigue I’ve built up. Back at Uni I would have dragged myself through these workouts and then been surprised when I don’t run faster.

I’m still positive about running a fast time on either the 3rd or the 10th March, posting 7.60 freelap time when I still haven’t even dropped squats from the program is promising. Hope to pick up where I left off come Saturday.

[Fraser Young]

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.

[Fraser Young]

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.

[Fraser Young]

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)

[Fraser Young]

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.

[Author]

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