Fraser_9to5

[Fraser_9to5]

Comp 3

7 Jul

Drills – AABB x 2
Bike Tempo – 111,33,33,111 lvl 6, 150W
GS Circuit – 2 x 10 (3:05, 2:55)

8 Jul

MB Throws – 4 x 3, 2 x 3
Broad Jumps – 251cm
Blocks – 2 x 20m, 2 x 30m
30m 3 point (4.45 secs)
40E20F (2.18)
40E30F (3.38)
Squat – 3 x 2 x 112.5kg
Bench Press – 3 x 2 x 97.5kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

9 Jul

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
The Speed Code – Week 6 Day 2 (Core/mobility)

Drills (160m), Bike Tempo (1600m), Upper Body (1120kg), Core sets (9), Mobility sets (9)

I’m tracking volume elsewhere and it helps to add it here. Part of it is just seeing what my volume looks like across macrocycles, but it’s also a nice reference the following year should I wish to dedicate more to drills etc.

10 Jul

Massage Gun – Calves, 90 secs

11 Jul

MB Throws – 4 x 3
The Speed Code – Week 4 Day 3 (Max Velocity)
A1 Nordic Curls – 2 x 5 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

Throws (12), Drills (600m), Jumps (15), Circuit reps (123)

12 Jul

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

Core sets (9), Mobility sets (9)

13 Jul

Plyo Series – 3 x 3
Broad Jump – 252cm
Blocks – 3 x 30m
80m (40/40f) in 5.45/4.52 (9.98) -1.5 m/s wind
100m (40/30f/30f) in 5.51/3.30/3.40 (12.22)
120m (40/30f/30f/20f) in 5.54/3.36/3.40/2.27 (14.59)
Back Squat – 2 x 2 x 112.5kg
Bench Press – 2 x 2 x 97.5kg

Jumps (48), Accel (180m), Max Velocity (210m), Lower body (450kg), Upper body (390kg)

I ran a 12.18 with a tailwind last week so 12.22 into a headwind was nice. Weights are winding down and I hopefully have an extra tenth in me to come.

Really pleased with how training is going, I’m probably in 12.00 shape in the sessions themselves so with a taper and a neutral wind I’ll say the following for the race on the 19th:
– 12.00 or slower: Demotivating but I have races to come
– 11.9*: Pleased enough to get a wind legal sub 12 but hoped for more
– 11.8*: This is where I feel I should be at this stage of the season
– 11.7* or faster: knocking on the door of my all time PB (11.70) so I’d be really excited with this run in a legal wind

[Fraser_9to5]

Comp 2

30 Jun

MB Throws – 4 x 3
The Speed Code – Week 4 Day 1 (Drills)
Non-CM Contrast Jumps – 3 x 4
Straight Leg Band Pull Through – 3 x 8
BB Step Ups – 3 x 6 x 65kg
BB RLESS – 3 x 6 x 75kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

1 Jul

The Speed Code – Week 5 Day 2 (core/mobility)

2 Jul

Plyo Series – 3 x 3
Broad Jump – 248cm
Blocks – 3 x 30m
4 x 150m (60/30f/30f/30f) -2.5 m/s wind on the bend
7.86/3.54/3.59/3.66 (18.67)
7.99/3.55/3.60/3.73 (18.89)
8.04/3.63/3.62/3.89 (19.19)
8.16/3.79/3.89/3.98 (19.83)

These were 95% runs with 8 mins between reps. The prescribed session was 5 reps but I almost didn’t even do the 4th because I knew it would be poor. The first 3 runs are comparable up to 120m and it’s in the final 30m that fatigue is very clear. Given I don’t plan on running any 200’s in competition it doesn’t seem worth doing this session again.

I skipped weights to let my body recover.

3 Jul

Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 140W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs

4 Jul

The Speed Code – Week 5 Day 4 (core/mobility)

5 Jul

Plyo Series – 3 x 3
Broad Jump – 254cm
Blocks – 3 x 30m
80m (40/20f/20f) in 5.46/2.12/2.18 (9.77) +1 m/s wind
100m (40/30f/30f) in 5.49/3.36/3.32 (12.18)
120m (40/30f/30f/20f) in 5.52/3.35/3.38/2.28 (14.53)
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

Much better session, I really hit that 80m run. The wind dropped for the later runs but they were still a good pace. I’m a bit surprised the drop off in top speed from my first to second run was so dramatic.

6 Jul

The Speed Code – Week 5 Day 6 (core/mobility)

Another good training week. The weights come down to 3 x 2 and I drop the weights session with step ups and RDL so I’m expecting to see my times improve. I’d be happy with any wind legal time faster than 11.95 on the 19th.

[Fraser_9to5]

Comp 1

23-26 Jun

Away in Germany, not the best sleep but ate a lot of good food so feeling moderately recovered.

27 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump – 254cm
Blocks – 20,30,40m
4 x 60m (30/30f) – swirling wind
4.37/3.38 (7.75)
4.40/3.39 (7.79)
4.42/3.41 (7.83)
4.36/3.45 (7.81)
Back Squat – 3 x 3 x 110kg

PM Session
Bench Press – 3 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

I’m pushed for time in my lunch break so I moved my upper body to after work. The 60m runs were all 95%, maybe more like 98%, but I didn’t feel great so no surprise the times reflect that.

28 Jun

Drills – AABB x 2
Bike Tempo – 111,312,212,111 lvl 6, 140W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 25 secs

My next race is Wed 19th July and I’ve planned my sessions up to then. There will be a decent taper this time and then up to 3 more races in August depending on how I feel. If the earlier races go well I can end the season on 16th August, if not I’ll do a final run on the 28th.

[Fraser_9to5]

Pre-Comp 2

16 Jun

Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:45, 5:05
GS Circuit 2 x 10 in 3:10, 3:07

17 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump – 252cm
Blocks – 20,30,40m
4 x 60m in 7.57, 7.69, 7.58, 7.79
SL Seated Calf Raise – 2 x 8 x 30kg
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

18 Jun

Drills – AA x 2
Bike Tempo – 2 x 5 x 45 secs lvl 6, 140W

Not feeling it at all today so did the bare minimum.

19 Jun

The Speed Code – Week 3 Day 3 (Warm up, Drills, Plyos)
Hip Ext Pulses – 3 x 15 secs
SL Step Downs – 3 x 8 x BW
Kickstand Soleus Raise – 3 x 12
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

That soleus raise was brutal, I got an insane burn and couldn’t get near the suggested 20 reps. Both step ups and RLESS can be moved up, it’s feeling very light for me now.

21 Jun

Drills – AABB x 2
Bike Tempo – 111,313,313,111 lvl 6, 140W
GS Circuit 2 x 10 in 4:50, 4:46
GS Circuit 2 x 10 in 3:16, 2:56

22 Jun

Plyo Series – 3 x 3
Broad Jump – 250cm
4 x 30m in 4.37, 4.34, 4.32, 4.29 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/30f/20f
5.41/3.40/3.42/2.40 (14.64)
5.54/3.35/3.44/2.31 (14.66)
Bench Press – 3 x 3 x 95kg
Back Squat – 3 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

I tried multiple intermediate times with my new stopwatch and felt it worked well. Any more and I’d end up distracting myself from actually running fast. 30m runs were really promising even with the favourable wind. With the splits I can also work out my 100m times, which would be 12.24 and 12.35. In the winter I didn’t break 7.80 hand timed but ran 7.63 indoors so these could well be ~12.1 run submaximally.

I’m away 23rd-26th at a wedding which is why I moved my speed session to the Thursday. The plan is to do my next speed session on the Tuesday and then get back on track by the end of the next week.

[Fraser_9to5]

Pre-Comp 1

10 Jun

MB Throws – 4 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
2 x 60m in 7.75, 7.73 (-1 m/s wind)
Back Squat – 4 x 3 x 110kg
Bench Press – 4 x 3 x 95kg
DB Row – 2 x 6 x 40kg
Pull ups – 14

Relieved to see the back of the power matrix purely because it takes so much time to do 7 sets of squats and bench.

11 Jun

Drills – AABB x 2
Bike Tempo – 111,312,212,111 lvl 6, 140W
The Speed Code – Week 4 Day 2 (core/mobility)
A1 Pull ups – 2 x 8 (30 bpm)
A2 Handstands – 2 x 25 secs

My quads haven’t been recovering so I dropped a level on the exercise bike and my output went from 160w to 140w.

12 Jun

The Speed Code – Week 3 Day 1 (Warm up, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs

13 Jun

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

14 Jun

Plyo Series – 3 x 3
Broad Jump – 247cm
3 x 30m in 4.46, 4.28, 4.36 (+1.5 m/s wind)
2 x 120m (95%) split time 40/30f/50f
First rep from falling start in 5.41/3.31/5.76
Second rep from 3 point start in 5.52/3.37/5.70
Seated calf raise – 2 x 8 x 30kg
Bench Press – 4 x 3 x 95kg
Back Squat – 4 x 3 x 110kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg

New stopwatch that does multiple splits. It has quite soft buttons which means it takes a few hundredths longer to stop the timer, which I feel is impacting my hand times. I might stick with my wrist watch when timing a single distance e.g. 30m and use the fancy stopwatch for split runs. I’m happy with 3.31 for 30m fly given I was 95% and accelerating off the bend.

15 Jun

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

Pleased to progress through the second phase of the speed code core work. I’m trying to do the same for the speed work but I’m only dedicating one session a week to that. My times are coming along, I’ve been stuck at 4.40 for 30m for a while and it’s starting to drop to consistent 4.3’s.

My two options for July races are 11th and 19th. The one on the 11th is at a track I’ve raced on already and the 19th would be new to me. No preference yet, I’ll see how my training goes.

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