Fraser_9to5

[Fraser_9to5]

Comp Week 8 of 8

27 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40m
70m (timed 60m in 7.98), slight headwind and about 5 degrees
Bench Press – 2 x 2 x 90kg
Stomach Vacuums – 6 x 10 secs

28 Feb

Drills – ABAB x 2
Drills – ACK, SL scissor
Build ups – 2 x 40m
10 x 100m with stretching in ~17.0 secs

1 Mar

CMJ, 57cm
Broad Jump, 239cm
MB Throws – 2 x 3
Blocks – 10,20,30,40m

3 Mar

Extended Warm Up
Massage Gun – Calves, Quads, Hamstrings (2 mins each leg & muscle group)

5 Mar – RACE DAY

County Champs – 60m Heats

7.63 secs (SB)

I ran a hand timed 4.42 sec 30m from 3 point start in warm up and a flying 30m in 3.33 so I knew I was in roughly the same shape as 3 weeks ago. The difference was that everyone in this race was faster than me so I had the motivation of chasing people. Really pleased to back up my earlier time and prove (to myself, mainly!) that it wasn’t a fluke.

I’m giving myself about 10 days off and then I’ll start training for the outdoor season.

[Fraser_9to5]

Comp Week 7 of 8

19 Feb

Bike Tempo – 111,21312,111 (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

20 Feb

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying times 3.45, 4.65, 5.85
Bench Press – 2 x 2 x 90kg
Back Squat – 3 x 2 x 107.5kg
Stomach Vacuums – 6 x 10 secs

Back to running 1.15-1.17 per 10m, not worried based on how much I improved last taper.

21 Feb

Bike Tempo – 2 x 6 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 6 exercises
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

22 Feb

MB Throws – 4 x 5
Accels – 3 x 40m in 5.60-5.65
4 x 80m with flying 40m in 4.65, 4.66, 4.57, 4.68
Skipped weights & abs

My 3rd 80m run was in the opposite direction as I felt a slight headwind. I’m pleased with this given how horrible I’m feeling and the two nights of poor sleep prior to this session.

24 Feb

Bike Tempo – 2 x 5 x 45 secs (level 6, 100rpm, 150W)
Drills – ABAB x 2
Mobility – 4 exercises
A1 Pull ups – 2 x 11

25 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90 – flying 23/30/40/50m in 2.62, 3.31, 4.46, 5.61
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 100kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs

I thought I was being clever by timing a slightly longer distance, but at 37m I’m still accelerating and I found it awkward to start the timer at that point. Huge tailwind, 3+ m/s, but still happy to see times like that, equating to 1.11-1.13 secs per 10m. I almost ditched the squats because I feel like my quads are always tired, but dropping it to 100kg was enough.

It was five degrees and windy today, not my favourite outdoor training. Bring on the final week of the winter season.

[Fraser_9to5]

Comp Week 6 of 8

14 Feb

Bike Tempo – 2 x 6 x 45 on/15 off (level 6, 100rpm, 150W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

I was reading about a speed skater’s training sessions and he was holding 200W for hours on end, so I figured I could work a bit harder in my bike tempo.

15 Feb

Broad Jumps – 3, best of 250cm
MB Throws – 4 x 5
Accels – 3 x 40m in 5.50, 5.44, 5.47 secs
2 x 70m (WB recovery) – flying 30m in 3.33, 3.32
2 x 80m (WB recovery) – flying 40m in ??, 4.44
Back Squat – 3 x 2 x 105kg

The broad jump was on the basketball court, surface might be a bit grippier than my garage floor. There was a very favourable tailwind, probably about 2m/s if not more, which led to fast times.

17 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m – flying 40m in 4.52 (gusting tailwind)
300m in 44.5 secs
Bench Press – 2 x 2 x 90kg
Back Squat – 2 x 2 x 107.5kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Good session, running about 1.13 secs per 10m. Nice to dip under 45 secs for 300m for the first time.

This was a shortened week having competed on the Sunday, with only two speed sessions. I am in the process of registering for my County Championships which would be 5th March and that will be my second and final race of the indoor season. I’m actually a bit demotivated having set such a surprising time in my first race, but I’m only 2 weeks away from giving my body a break.

[Fraser_9to5]

RACE DAY

Round 1 – 60m

7.68 secs

Well. I was running on Mondo today and my local track is far from that quality so that might explain some of the time difference. Otherwise it was a huge shock to run anything faster than 7.90 secs, given my hand times in training were no better than 7.80 secs and you should be adding 0.2 secs for reaction time. Race-wise I was very calm, getting out well and remembering my cue at top speed. I wrote 8.00 secs on my sign up form so ended up winning my round, not sure if I’d have run faster with someone to chase.

I didn’t hang around for round 2, and I’m so pleased with my time I don’t know if there’s any point going back up there in 3 weeks time to end my indoor season.

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[Fraser_9to5]

Comp Week 5 of 8

3 Feb

Mobility, 5 exercises

4 Feb

Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

Made the effort to go to the track and run on the infield on the grass. It was a little lumpy so went quite slowly.

5 Feb

Box Jumps – 3 x 3
Blocks – 20,30,40m
Accels – 30m in 4.50
70m flying 30m in 3.48
Bench Press – 2 x 2 x 95kg
Stomach Vacuums – 6 x 10 secs

Great to skip squats now knowing how important backing off is for an extended period. Still hoping to see faster times.

6 Feb

Drills – ABAB, Dribble ACK, SL scissor x 2
2 x 40m build ups
Grass Tempo – 10 x 100m with stretching after each rep, ~16.5 secs

Same session as Saturday but without the gymnastics afterwards.

8 Feb

Box Jumps – 3 x 3
CMJ – 3, best of 58cm
Broad Jump – 4, best of 241cm
Accels – 30,40,40m in 4.48, ??, 5.66
5 x 80m (95%) flying 40m in 4.65, 4.66, 4.60, 4.50, 4.44

I tried to go a little faster in the final two reps, removing my rugby shorts and focusing on a certain top speed running cue. I thought the 4th rep was a mistake in stopping the timer too soon but I backed it up with an even faster run. If you take my 5.66 to 40m, add on 2.22 for the next 20m and 0.2 secs for reaction time you still get 8.08 secs. It might be optimistic to expect to run sub 8.00 on Sunday.

10 Feb

Extensive warm up
11 Drills, 3 x 20m
2 Drills, 3 x 30m
2 x 80m technical run-outs

This is a warm up my coach had access to from a top sprint coach, if you’re not fit enough it feels like a workout in itself and takes close to an hour to finish. I felt really good after it so the plan is to do at least 80% of it on Sunday before my first race. There’s ~2.5 hours between races so if I’m happy with my execution in the first round I’ll head straight home.

I’m resting up now, adding lots of anti-inflammatory foods to my diet and trying to de-stress from an intense week at work.

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