Fraser_9to5

[Fraser_9to5]

Comp Week 4 of 8

27 Jan

Bike Tempo – 2 x 6 x 45 on/15 off (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

Having a five day block is tiring so I spun this out into a Friday session.

28 Jan

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 20,30,40,50m
70,80,90m flying 30,40,50m in 3.51, 4.63, 5.83
Back Squat – 2 x 2 x 115kg
Bench Press – 2 x 2 x 95kg
Stomach Vacuums – 6 x 10 secs

I was reading up on how others approach training and the focus was very much on what top speed you’re reaching. I decided to time myself from 40m onwards in the longer runs, and ended up with a value of around 1.17 secs per 10m.

29 Jan

Bike Tempo – 111,21312,111 (level 5, 100rpm, 140W)
Mobility – 3 exercises
Drills – ABAB x 2
L-Sit Hold – 2 x 18 secs

I was short of time so I ditched the pull ups and some of the mobility.

30 Jan

Box Jumps – 3 x 3
CMJ – 3, best of 57cm
Broad Jump – 4, best of 245cm
Accels – 3 x 40m in 6.00 (huge headwind), 5.65 (tailwind)
5 x 80m (95%) flying 40m in 4.64-4.68
Back Squat – 2 x 2 x 115kg
Bench Press – 2 x 2 x 95kg
Sprinter Sit Ups – 3 x 9 x 20kg

I gave myself a tailwind for most of the session by switching to the other side of the track. The 80’s were good, 1.16-1.17 secs per 10m as per Saturday, though with a strong tailwind here.

1 Feb

Plyometrics – 3 x 20m
Blocks – 30,40,50m
60,70,80,90m in 7.98 then flying 30,40,50m in 3.53, 4.60, 5.86
Bench Press – 2 x 2 x 95kg
Back Squat – 2 x 2 x 115kg
A1 Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

Flying times equivalent to 1.17ish, again a gusting tailwind. The 4.60 was probably not accurate as it would mean 1.15 secs.

I really don’t know what to think about the last few weeks, my times are getting slower and I was doing 7.98 back in November with a 25 metre intensity limit. I’m taking some comfort in the fact I ran 11.21 for 90 metres two weeks ago which would put me around 7.80 or lower for 60m. My hope is that I’ve just run myself too far into the ground and the reduced volume next week will allow me to run sub 8.00 on the 12th.

[Fraser_9to5]

Comp Week 3 of 8

21 Jan

Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 10,20,30,40*,50m
* the 40 was from a 3 point as I was filming something
70,80,90m in 9.00, 10.08, 11.21
Back Squat – 3 x 2 x 107.5kg
Bench Press -3 x 2 x 87.5kg
Stomach Vacuums – 6 x 10 secs

22 Jan

Bike Tempo – 2 x 6 x 45 on/15 off (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

23 Jan

CMJ – 4, best of 56cm
Broad Jump – 4, best of 234cm
MB Throws – 4 x 3
Accels – 3 x 40m in 5.80
2 x 70m (WB recovery) in 9.36, 9.47
2 x 80m (WB recovery) in 10.54, 10.63
Back Squat – 3 x 2 x 115kg
Bench Press – 3 x 2 x 95kg
Sprinter Sit Ups – 3 x 9 x 20kg

I like lifting doubles in the gym, good to bring volume down. Runs were so slow, I seem to have this hangover from the speed session 48 hours earlier. Running 70m in 9.36 having run it in 9.00 two days ago surely means I’m not going close enough to my max to make improvements. This is more of an endurance, hence the walk back recovery, but it shouldn’t be this slow.

24 Jan

Bike Tempo – 111,21312,111 (level 5, 90rpm, 120W)
Mobility – 6 exercises

Again a lack of enthusiasm and I couldn’t even muster the energy to do bike tempo properly.

25 Jan

Plyometrics – 3 x 20m
Blocks – 30,40,50m
2 x 80m in 10.78, 10.64
300m in 45.8

It’s either tiredness or it’s the temperature, because it was 3 degrees outside and windy today. I’m going to give it one more chance when I’m fresh but if that doesn’t go well I’m moving to bike sessions if the temperature is below 7 degrees as my legs just don’t seem to get moving (despite 2x lycra). I ran 10.08 on Saturday and a full 0.7 seconds slower here.

I read online that you should be running at least 97% of max speed to improve, which also made me consider how I’m timing these runs. If I have multiple runs I will try to time both the full distance and maybe get a flying time which can more easily be converted to %s of my best. I know roughly how fast I can cover 10 metres at top speed so if I can time a flying 20-40m and take the average per 10m that will allow me to track progress each week.

[Fraser_9to5]

Comp Week 2 of 8

14 Jan

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×20,2x30m
Falling Start – 2 x 30m
2 x EFE 60m
2 x 60m (40m IL), 40m in ~5.70
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

15 Jan

Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 15 reps in 4:02, 4:30
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs

I can tell my body needs a break and so a reduced volume here was most welcome.

16 Jan

Box Jumps – 3 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 232cm
MB Throws – 2 x 5
Bike Accels – 2 x 10, 2 x 15 secs (lvl 13-14, 500W)
Bike Speed – 2 x 3 x 20 secs [3 min/6 min] (lvl 12, 435W)
Bench Press – SKIP
Back Squat – 3 x 4 x 110kg
Sprinter Sit Ups – 3 x 9 x 20kg

It’s been negative temperatures overnight and the track is unusable. I tried to do the same number of accels & longer sprints on the bike as I would have done in the session. 15 secs is a long time to do heavier resistance so I might cut that to 12 secs in future. The other week I jumped straight into bench press in cold temperatures with no warm up and I strained my right pec/bicep so I gave it a break today.

17 Jan

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 15 reps in 4:25

Absolutely no enthusiasm today so I cut the last part of the workout, I need a rest.

18 Jan

Bike Accels – 2 x 3 x 12 secs [90 secs/ 5 mins] (lvl 14-15, 540W)
Bike Speed – 3 x 20 secs (lvl 12, 435W)
Bench Press – 3 x 4 x 90kg
Back Squat – 3 x 4 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

110kg was going up nicely in squats, next week is down to sets of 2 but I might do triples. Again too cold for the track to be used, hoping it’s better for Saturday.

[Fraser_9to5]

Comp Week 1 of 8

7 Jan

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×10,2x20m
Falling Start – 2 x 30m
3 x EFE 60m
2 x 60m (40m IL) in ~7.95
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

8 Jan 2023

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:14, 5:03
A1 Pull ups – 2 x 10
A2 L-Sit Hold – 2 x 15 secs

9 Jan

Box Jumps – 3 x 5
CMJ – 2, best of 57cm
Broad Jump – 4, best of 235cm
MB Throws – 4 x 5
Falling Start – 2 x 20m, 2 x 30m
2 x 3 x 60m (40m IL) – first 40m in 5.75-5.85
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 105kg
Sprinter Sit Ups – 3 x 9 x 20kg

It was 7 degrees and running into a headwind, I like timing the first 40m as a gauge for my speed that day. I took the squats down a touch as my right thigh is troubling me.

10 Jan

Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 18 reps in 5:39, 5:38
A1 Pull ups – 3 x 11
A2 L-Sit Hold – 3 x 18 secs

I’ve started taking dips out because I do a really awkward version.

11 Jan

Plyo drills – 2 x 20m
Blocks – 2×10, 2x20m
Falling – 2 x 30m
4 x 60m (40m IL) first 40m in ~5.70
300m, 200m, 150m in 46.2, 30.3, 22.1 secs (3 mins rest)
Prone Cobra – 3 x 25 secs

My thigh is still bothering me so I skipped weights in the hope that it’s better by the weekend. I don’t think it’s causing me to run slower, that’s perhaps a cumulative effect and another reason why missing squats is a good idea.

Race schedule is sorted: I will open on Sunday 12th Feb and my second and final set of races will be the weekend of 4-5th March (County Champs). I’ll skip the county champs if my training times don’t improve after the first races.

[Fraser_9to5]

Pre Comp Week 2 of 2

31 Dec

Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 20,30,40,50m
4 x 70m in ~9.00 secs
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 30kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs

1 Jan 2023

Bike Tempo – 2 x 6 x 45 secs (level 5, 100rpm, 140W)
Hip Mobility (AH)
Drills – ABAB x 2
A1 Pull ups – 2 x 10
A2 Dips – 2 x 20
A3 L-Sit Hold – 2 x 15 secs

2 Jan

Around The Square – 3 x 4
CMJ – 3, best of 58cm
Broad Jump – 4, best of 239cm
MB Throws – 4 x 5
Accels – 2 x 30m, 2 x 40m
4 x 70m (40m IL) – 9.30, 9.22, 9.02 & a first 40m in 5.57
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
Sprinter Sit Ups – 3 x 9 x 20kg

I was surprised to run a similar time to last week but then I focused more on the acceleration and managed 9.0. I also timed the first 40m of the final run to confirm I’m at least accelerating maximally (I am). That means I am still accelerating at 40m because when I hold my speed I only run 9.20. I used an audio recording to start myself and then used video footage to work out how fast I am to 30m. The answer is about 4.70 secs, or ~0.25 seconds slower than my hand times. With a decent reaction I could probably call that 0.20 secs as a conversion, meaning my fastest 60m of 7.80 is around 8 flat. This was from a 3 point so it’s possible I’m a bit faster out the blocks, I’ll leave that video for another day.

3 Jan

Bike Tempo – 111,212,212,111 (level 5, 100rpm, 140W)
Hip Mobility (AH) – 1 set
Drills – ABAB x 2

I was meant to do the circuits in the evening but life got in the way.

4 Jan

Hops: Left, Right, 3L3R – 3 x 30m (12 hops to cover 30m)
Blocks – 20,30,40,50m
2 x 60m in 7.65 secs (strong tailwind)
300m, 200m in 45.8, 30.3 secs
Bench Press – 3 x 5 x 87.5kg
Back Squat – 3 x 5 x 107.5kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs

I don’t know how much the wind helped me, I want to think that I’m getting under 7.80 and making progress but we’ll see in the next week or so. Last set of back squat went up nicely.

Here’s my 30m with a second mobile phone being used as a starting gun

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