Fraser_9to5

[Fraser_9to5]

Comp 8

11 Aug

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 10 reps (5:02)

Drills (160m), Bike Tempo (1600m), Circuits (110 reps)

12 Aug

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
4 x 10m falling with cones
2×20,2x30m in 4.40, 4.47 (2nd run in headwind)
60m – 7.73 (+2 wind)
Broad Jump Triples – 4 sets (7.28m, 7.60m, 7.78m, 7.62m)

Drills (320m), Accels (180m), Jumps (12), Max Vel (30m)

13 Aug

Drills – AABB x 2
Bike Tempo – 111,31213,111 lvl 6, 150W
Speed Code Week 8 Day 2

Drills (160m), Bike Tempo (1600m), Core (8 sets), Mobility (6 sets)

14 Aug

MB Throws – 4 x 2
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 6 x 20m (2x183cm,191,199,206,211,216)
80m (40/20/20) in 5.43, 2.20, 2.24 (9.89)
100m (40/30/30) in 5.52, 3.50, 3.45 (12.49)
120m (40/30/30/20) in 5.61, 3.39, 3.48, 2.36 (14.85)
Reactive Step Up Jump – 3 x 5
Ankle Overcoming Isometric – 3 x 5 secs
Glute Overcoming Isometric – 4 x 5 secs

Drills (400m), Max Velocity (270m), Accels (90m), Jumps (15), Circuit (35 reps), Throws (8)

The wind was -2 m/s gusting up to -5 m/s. Quite hard to judge any of the times when it’s gusting as you can’t tell how strong it’s blowing as you run.

15 Aug

The Speed Code – Week 8 Day 4 (core/mobility)

Core sets (8), Mobility sets (6)

17 Aug

Plyo Series – 2 x 3
Broad Jump – 251cm
30m in 4.34 (+2 m/s wind)
60m (40/20) in 5.52/2.18 (7.70)
80m (40/20/20) in 5.46/2.16/2.20 (9.82)
100m (40/30/30) in 5.43/3.28/3.29 (12.00)
Bench Press – 2 x 2 x 97.5kg

Jumps (33), Accel (120m), Max Vel (150m), Upper body (390kg)

I decided this session on the fly and was happy with the execution. Someone else was doing sprints (rare at my track) so I asked if he’d like to race for my last rep. He was Spain’s U18 400m champion and could probably run 11.1 if not faster, but it was really nice to get that added focus of competing.

I’ve revised the final week of training to reduce the volume even further. From reading one of Verkhoshansky’s textbooks I remember that no longer feeling sore still means there’s about 8 days before you actually peak so I’d like to err on the side of lower volume.

I have absolutely no expectations for my final race and would be very pleased with another legal sub-12 and thrilled with a season’s best (currently 11.90).

[Fraser_9to5]

Comp 7

4 Aug

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (5:44)

Drills (160m), Bike Tempo (1600m), Circuits (240 reps)

5 Aug

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
4 x 10m falling with cones
2×20,2×30,40m, 30’s in 4.50, 4.47 and 40m in 5.70
Accel Drill – 6 x 2 sets
Broad Jumps – 4 x 3 (avg 227cm, 235cm, 235cm, 230cm)
Depth Jump – 3 x 3
Banded RDL – 3 x 6

Drills (320m), Accels (180m), Jumps (21), Drills (40 reps), Circuit (18 reps)

Horrible weather, lashing it down with rain and I was in a hoodie and a waterproof jacket. It made running fast a bit challenging and it feels like I should introduce a precipitation rule on top of my temperature rule and have an indoor session if it’s miserable weather.

6 Aug

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
Speed Code Week 7 Day 2

Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core (8 sets), Mobility (6 sets)

7 Aug

MB Throws – 4 x 2
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 6 x 20m (2x183cm,191,199,206,211,216)
3 x 40E30F in 3.29, 3.22, 3.26 +1 m/s wind
40 yards (36.58m) in 5.11 secs
Reactive Step Up Jump – 3 x 5
Ankle Overcoming Isometric – 4 x 5 secs
Glute Overcoming Isometric – 4 x 5 secs

Drills (400m), Max Velocity (150m), Accels (30m), Jumps (15), Circuit (40 reps), Throws (8)

This was the best wicket session, I took 2 steps back from 20m and that seemed to be the right place in my stride to roll right into the wickets without stuttering.

8 Aug

The Speed Code – Week 7 Day 4 (core/mobility)

Core sets (8), Mobility sets (6)

I’m doing the same volume in fewer sets, so it’s slightly misleading to go from 9 mobility sets to 6.

9 Aug

Plyo Series – 3 x 3
Broad Jump – 253cm
3 x 30m in 4.37,4.45,4.38 (no wind)
3 x 200m, 2 x 200m (90 secs/5 mins) in 27.6,28.3,29.0 & 29.1,29.7
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Jumps (48), Accel (90m), Tempo Runs (1000m), Lower body (450kg), Upper body (2310kg)

Last week my average 200m was 29.04 for the 5 reps, this week it was 28.74 so progress is being made. I couldn’t believe the last rep was under 31 seconds as it felt painfully slow. My quads were clearly fatigued, more cumulative workload but also from 3 x 30m beforehand, so perhaps less acceleration in this session.

I’m going to run on Mon 28th August as my final race and have written out my workouts leading up to that. I’m excited to drop weights and see if there’s a step change in my speed. I can’t see me running much faster than my 11.90 so posting another similar time will be good enough for me.

[Fraser_9to5]

27 Jul

The Speed Code – Week 6 Day 6 (core/mobility)

Core sets (9), Mobility sets (9)

Comp 6

28 Jul

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 150W
GS Circuit – 20 reps (6:03)

Drills (160m), Bike Tempo (1600m), Circuits (240 reps)

29 Jul

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance, Bounds – 2 x 20m
2 x 5m with cones
4 x 10m with cones
3 x 30m in 4.30, 4.35, 4.30
Accel Drill – 4 x 2 sets
Non-CM Jumps – 3 x 5
A1 Reverse Plank March – 3 x 8
A2 Terminal Knee Extension (banded) – 3 x 10

Drills (320m), Accels (140m), Jumps (15), Drills (28 reps), Circuit (24 reps), Mobility (3 sets)

30 Jul

ILL – stomach bug

31 Jul

The Speed Code – Week 7 Day 2 (core/mobility)
Drills – AA x 2
Bike Tempo – 111,111,111 lvl 6, 150W

Drills (80m), Core sets (9), Mobility sets (9), Bike Tempo (900m)

1 Aug

MB Throws – 4 x 3
Drills – A Walk, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 4 x 20m
4 x 40E30F in 3.31, 3.29, 3.33, 3.26 +1 m/s wind
DB Power Skips – 3 x 20m x 6kg per leg
Bosch Snatch – 3 x 4
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Airborne Lunge – 3 x 8

Throws (12), Drills (400m), Max Vel (120m), Circuit (70 reps), Drills (12 reps)

I added more top end speed work to this session and converted the final session of this week to a fast tempo session.

2 Aug

The Speed Code – Week 7 Day 4 (core/mobility)

Core sets (9), Mobility sets (9)

3 Aug

Plyo Series – 3 x 3
Broad Jump – 252cm
3 x 30m in 4.38,4.37,4.39
3 x 200m, 2 x 200m (90 secs/5 mins) in 28.1,30.0,28.5 & 28.7,29.9
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Jumps (48), Accel (90m), Tempo Runs (1000m), Lower body (450kg), Upper body (2310kg)

Having done an acceleration and top speed focused session this week I made this a tempo session. This was the “Dirty 200 session” I did with a friend at University, ideally you should hit all times 2 seconds slower than your 200m best. I’ve no idea what I can run for 200m but I was aiming for all 28 flat as a starting point. I was far too casual in the second run (and dead for the very last one) so there’s work to be done on pacing.

Another good week, I’m not panicking about the lack of weights and with my consistent measurements of top speed and 30m time each week I’ll be able to tell if it starts having a negative effect.

[Fraser_9to5]

Comp 5

21 Jul

Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
GS Circuit – 2 x 10 (3:16, 3:06)

Drills (160m), Bike Tempo (1100m), Circuits (240 reps)

22 Jul

Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Skips for Height, Distance – 2 x 20m
2 x 5m with cones
2 x 10m with cones
Falling 2 x 10m, 3 pt 2 x 10m
Falling 2 x 20m, 3 pt 2 x 20m
Accel Drill – 4 x 2 sets
Non-CM Jumps – 3 x 5
A1 Reverse Plank March – 3 x 8
A2 Terminal Knee Extension (banded) – 3 x 10

Drills (280m), Accels (150m), Jumps (15), Drills (28 reps), Circuit (24 reps), Mobility (3 sets)

I did a Speed Code workout as a way of taking it easy the next two weeks. I’m aware that the 10 and 20m runs are probably something that belong in October of SPP but I’m getting a feel for whether I want to incorporate anything next season.

23 Jul

Cooper Test – 2908m
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

I’m doing a six week experiment that had to finish with a 12 minute Cooper test. I set off way too fast and did not enjoy anything beyond 800m.

24 Jul

MB Throws – 4 x 3
Drills – A Walk, A March, A Skip, A Switch, Triple A – 2 x 20m
Drills – ACK, Dribble Bleed, SL bound w run out – 2 x 20m
Wicket runs – 4 x 20m
4 x 20E20F
DB Power Skips – 3 x 20m x 5kg per leg
Bosch Snatch – 3 x 4
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
Airborne Lunge – 3 x 8

Throws (12), Drills (440m), Accels (40m), Max Vel (40m), Circuit (70 reps), Drills (12 reps)

I’ve seen wicket drills (in my case small cones) on Instagram but never done them myself. I did actually notice a difference in my front side mechanics so there’s potentially something there to help me improve. I was playing around with the distances because I’ve no idea what suits my stride length.

25 Jul

The Speed Code – Week 6 Day 4 (core/mobility)

Core sets (9), Mobility sets (9)

I was jumping ahead on the core so having to repeat a few weeks. Next week I’ll move on to week 7 even though the speed sessions will be week 6.

26 Jul

Plyo Series – 3 x 3
Broad Jump – 252cm
Accels – 30m in 4.37 (-1 m/s wind)
Blocks – 3 x 30m
80m (40/40f) in 5.41/2.26/2.23 (9.91)
100m (40/30f/30f) in 5.43/3.32/3.39 (12.15)
120m (40/30f/30f/20f) in 5.48/3.29/3.30/2.35 (14.42)
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Jumps (48), Accel (210m), Max Velocity (210m), Lower body (450kg), Upper body (2310kg)

Slightly less wind and slightly faster than last week.

I am struggling a bit this week because I’m using PDFs of the sprint coaching I had at University but I’ve lost the one for late July & August so I’m making it up as I go along. That’s why I’ve been including the Speed Code workouts as there’s at least some progression.

Looking at the race calendar the open on 8th August is probably too soon, meaning I could do one or both of the 21st and 28th August. The 28th is a Bank Holiday which is ideal because I’ll be able to run at peak time rather than 7pm at night, so while it means training another 4 weeks it’s probably the best option for me.

[Fraser_9to5]

Comp 4

14 Jul

The Speed Code – Week 6 Day 6 (core/mobility)

Core sets (9), Mobility sets (9)

15 Jul

Drills – AABB x2
Drills – ACK, SL Scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

Drills (400m), Tempo (1000m), Upper Body (1120kg)

16 Jul

MB Throws – 4 x 3
Blocks – 3 x 30m
60, 80, 120m (95%)

Throws (12), Accels (180m), Max Velocity (170m)

I didn’t time my longer runs because then I might not focus on the relaxation aspect of running 95%. The 120m was into a big headwind but the other two runs felt very fluid.

17 Jul

Drills – AABB x2
Drills – ACK, SL Scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching

19 Jul – Race Day

Sutcliffe Park Open Meeting – 100m

11.90 (+1.9 m/s wind)

My warm up is a quite ridiculous 80 minutes so I tried to cut it to 60 mins. I ditched a lot of drills and didn’t time myself for 30m or a flying run because it potentially fatigues me too much.

The race itself was good, someone was twitching a lot and we must have been held for 5 seconds on “set” which didn’t help things. The guy next to me ran a similar time but I left him out the blocks and he came back in the middle part of the race. I thought I held speed much better to the line and I generally felt fast on the day.

A bit surprised by the wind reading, I noticed a tail wind warming up but it had settled by the time the races started. Given that I’m carrying a bit of a cold I will take that time and look to run similar if not a little faster in the final race of the season.

Edit: Didn’t realise the race was filmed

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