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SPP 8
1 June
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 2,3,2 x 300m secs
MB Circuit – 20 reps in 7:15
Bataan – 20 reps in 7:45
Mobility A2 June
Broad jumps, 4 – best of 250cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
Blocks – 10,20,30,40m in 4.22, 5.28 Freelap
Blocks – 4 x 60m in 4.17/5.27/7.43 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 12
A3 Fifer Scissors – 2 x 25
Mobility BDry track, 19 degrees, +6 m/s wind. Wind wasn’t ridiculous later on, these were genuinely fast times. I’m aware that my 30m times were faster from 3 point than blocks, which means I need to accumulate more reps from blocks, so I did my 60’s from there. I can’t imagine it’s so much more tiring than 3 point so I might do that more regularly.
3 June
Drills – A walk (MB), A March, A Skip (MB), 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 16.3, 200m 35.0 secs
MB Circuit (5kg) – 15 reps in 5:50
Nekka (5kg) – 2 x 20 reps in 2:30
Mobility CThis season I switched to a 4kg med ball for the explosive throws, but it makes less sense to have switched for circuit training, so I went back to the 5kg ball. My tempo runs are so much stronger, likely a combination of warmer weather and being faster generally.
4 June
MB Throws – 4 x 5 x 4kg
Accels – 3 x 30m in 4.27 secs freelap
80,100,120m in 10.15/12.58/14.94 secs freelap
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 6 x 82.5kg
A1 RDL – 5,6,6 x 92.5kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 8 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors 25 reps each
Mobility DDry track, 19 degrees, -4 m/s wind. I’m always conservative with the wind, if it was a tailwind I’d give it a 6 as it was really gusting, particularly in my final runs. I’m pleased with the 30m time, the longer runs benefited from the split times as I could tell how much I was fading (a lot!). I was losing 3-4 hundredths per 10m in speed by the end, which I suppose is fair but I feel like a few weeks of these workouts will improve my speed endurance.
Thinking more broadly, if my best 10m split is ~1.08 then I want to be running a wind-adjusted 1.13 secs per 10m which I’m doing. I shouldn’t be afraid to cut a session a rep or two short if it’s clear I’m off the pace as it’ll be too slow to improve my top speed.
Instead of increasing reps in the gym I upped the weight, the first set of RDL was a grip issue and I needed chalk in the warm weather for my hook grip. Soon after the session I had a recurrence of the foot issue that has bothered me recently. I had a sharp pain which made it a lot worse and has put the Thursday session into doubt.
5 June
Mobility E
A commute to London on the sore foot, after 10-12 minutes of walking it seems to warm up and I lose the limp. I don’t feel like I’ve done much damage to it by walking on it all day and I did take the bus in to reduce impact on it.
I’ve booked in a sports massage for the 14th and will also try to do more prehab work to keep me injury-free as much as possible.
6 June
Rudiment – 2 x 20m
Blocks – 10,20,30,40m in 4.25, 5.35 Freelap (20,30,40m)
2 x 150m in 7.85/11.42/14.95/18.72 (60/90/120/150m) Freelap
Hang Power Clean – 3 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – SKIPPED
Mobility FDry track, 19 degrees, -4 m/s wind. I did the blocks with the wind behind me then switched for the 150’s. Really pleased to get the session done with my ankle injury, I re-read my journal from mid-April when I first had the problem and it seemed I could sprint before I could walk without a limp. The times weren’t that flattering but I was really fading in the last 30-40m, running almost 0.1 secs slower per 10m than my fastest point of the run. It’s my first 150m runs this season, and it’s possible I didn’t even attempt them last year. Weirdly I didn’t feel the fatigue, to me I thought I was running roughly the same speed through to the line so it’s interesting how much of an effect it has.
7 June
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility GEasy session before a full day out with my daughters.
My foot is healing quickly, despite the speed session it felt better this morning and while I do limp it’s barely noticeable.
More optimism this week, being able to run flat out and start tracking my splits accurately with Freelap will give me more confidence that my training is or isn’t working. Last season was 11.90 in an almost perfect tailwind and I’d take anything sub-12 this summer.
SPP 7
25 May
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 2,3,2 x 300m in 55.5, 55.5, 55.8 secs
MB Circuit – 10 reps in 4:30
Bataan – 2 x 20 reps in 7:45, 7:15
Mobility ATimes look consistent but the first 300m was 52.3 so I need to calm down a bit with the opening rep. Quite hard to hold speed in the final set, I ended up on the ground after crossing the line on the last rep.
Really excited at the prospect of a whole summer doing flat out sprinting with the use of my Freelap. Last summer was a bit experimental, weaving in sessions from a program called The Speed Code. This summer I’m doing everything (nearly) as prescribed and hope to see some sub-12 runs in July/Aug.
26 May
Broad jumps, 4 – best of 243cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
3 x 30m in 4.35 Freelap
4 x 60m in 4.32/5.50/7.80 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95kg, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 12
A3 Fifer Scissors – 2 x 25
Mobility B16 degrees, dry track, -4 m/s wind. Felt so flat today, the 243cm broad jump cheered me up as I thought it would be much lower. I even hit 250cm but didn’t stick the landing and wobbled backwards. Wind was at least -4 m/s, likely gusting to -6 or -8. I had one calm run where I managed 7.70 so it was certainly slowing me down.
I did try depth jumps after front squats but my legs wouldn’t react from a 65cm drop so I scrapped them completely and took them out next week’s workout. If I schedule them in the future I need to be more fresh. Back to feeling pessimistic about the season ahead, I ate 4200 kcal as I’ve been feeling hungry a lot while maintaining 69.5kg BW.
27 May
Drills – A walk (MB), A March, A Skip (MB), 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 16.1, 200m 34.3 secs
MB Circuit – 15 reps in 5:40
Nekka – 2 x 20 reps in 2:30
Mobility CDeliberately went hard in these reps, venting a bit of frustration about the state of my training. I’m tired and I don’t really feel like sprinting. Part of it is having to cycle to the track 2-3x/week now that my wife has more office days.
28 May
MB Throws – 4 x 5 x 4kg
Accels – 3 x 30m in 4.35 secs freelap
3 x 80m in 4.37/5.55/7.82/10.15 secs freelap (30m/40m/60/80m)
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 7 x 70kg
A1 RDL – 3 x 7 x 80kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors 25 reps each
Mobility DWet track, 14 degrees, swirling wind. I embraced the med ball throws as I know they’re helping develop power, usually I see them as a chore. Runs were exactly as expected given how I feel, which is a little sluggish. I have enough fatigue that I decided to take 10kg off most of my working sets in the gym, and instead of step ups onto a bench I started on a low platform and went back into a reverse lunge and exploded from there.
29 May
Mobility E
30 May
Rudiment – 2 x 20m
Accels – 10,20,30,40m in 3.12, 4.25, 5.40 Freelap (20,30,40m)
2 x 2 x 90m in 4.18/6.35/8.50/10.75 (30/50/70/90m) Freelap
Hang Power Clean – 3 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 18 x 30kg
Mobility FWet track, +6 m/s wind, 14 degrees. I had to cycle to the track so couldn’t bring my blocks, opted for 3 point starts instead. First 90m was in 10.75-10.85 (Freelap) and the second was 11ish. I felt really good, potentially due to easing off the weights a few days ago, but the wind was helping so much it’s basically pointless judging the times.
31 May
OFF
I opted for a bit of a lie in having had a disrupted night, meaning I skipped bench press and ab work. If there’s one place I feel confident skipping workouts it’s the upper body, I’m not striving for anything other than maintenance.
This was a mixed week. I’m starting to remember periods of previous training blocks where I grew frustrated towards the end of SPP, only to see my times drop within 2 weeks of the competition phase, alleviating all my fears that I’ve somehow permanently lost my speed. I have one final week of SPP but now that I’m not having to run to an intensity limit I feel in a better position to judge my speed. I’m doing flying runs in ~1.13 secs per 10m and I’d like to see that drop under 1.10 secs at least, ideally closer to 1.06 secs. I managed 1.07 secs for a flying run in my final indoor race and I feel like I can build on that this summer.
SPP 6
18 May
MB Circuit – 10 reps in 4:00
Bataan – 2 x 20 reps in ~8:15
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility BYesterday’s ab workout combined with today’s circuits.
19 May
Broad jumps, 4 – best of 242cm
Box Jumps – 3 x 3
MB Throws – 2 x 3
3 x 30m in 4.28 Freelap
4 x 40E20F flying 20m in 2.16 secs Freelap
2 x 60m (40m IL) in 4.22/5.32/7.55 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 15
A3 Fifer Scissors – 2 x 25
Mobility BDry, 19 degrees, +2 m/s wind. Slow start with the 30’s but some speedy flying runs woke my legs up and I finished really strongly.
20 May
Drills – A walk (MB), A March, A Skip (MB), 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 16.5, 200m 35.5 secs
MB Circuit – 15 reps in 5:40
Nekka – 2 x 20 reps in 2:30
Mobility CBreezed through this.
21 May
MB Throws – 4 x 5
Accels – 4 x 30m in 4.25 secs freelap
4 x 70m (35m IL) in 4.30/5.45/8.95 secs freelap (30m/40m/70m)
Step Ups – 6 x 52.5, 50, 50kg
RLESS – 3 x 6 x 80kg
A1 RDL – 3 x 6 x 90kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility D12 degrees, wet track, no wind. I felt immediately sluggish doing 52.5kg step ups so dropped it back to 50kg to keep it fast. Track session was okay, would like to be doing 4.2* more consistently for 30m.
22 May
Mobility E
23 May
Rudiment – 2 x 20m
Blocks – 10,20,30,40m in 4.30, 5.45 Freelap (30,40m)
2 x 70m (40m IL) in 4.30/5.45/9.00 Freelap (30m/40m/70m)
2 x 90m FEF in 4.25/7.75/11.25 Freelap (30m/60m/90m)
Hang Power Clean – 3 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 18 x 30kg
Mobility FDry track, 16 degrees, cross wind. I felt good today, skips for height and distance as part of rudiment were really strong. I’m probably quicker from 3 point than blocks right now, I need to put them in more often. Times were very similar to last week but warmer conditions.
This is the last speed session for a while with an intensity limit, from next week it’s flat out for the full distance. Hoping to see myself get under 1.10 secs for 10m splits consistently. I will do a 100m from blocks in training and don’t plan to race again until mid-July.
24 May
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 5 x 80kg
Rotator Cuff – 2 x 2 x 10
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Ab Wheel Rollout with pull in – 2 x 8
A3 Prone Pull Through – 2 x 15 x 5kg
Mobility GOnly a 20 minute session, feeling quite flat today.
SPP 5
11 May
County Championships – 100m
Final – 12.34 secs (-1 m/s wind)
I warmed up well, it was 22 degrees with a cross wind, annoyingly my Freelap didn’t record my 30m time and I didn’t set it up for a flying 20m, really should have done so on the back straight so I could have a comparison between Freelap times and 100m time. I got out okay, only one other guy in the race and when he pulled ahead of me at 40m I lost all focus and just tried to chase him. He’s a 200/400m runner so top end speed was there eventually.
After sulking and eating lots of food, I sat down and crunched the numbers on my run. I ran a 4.22 on Thursday then ~2.17 20m fly, if you map out my fatigue to 100m and add in reaction time that would be 7.69 to 60m (I opened with 7.68 indoors) and only 12.23 to 100m (if you correct for the wind I ran a 12.26 today). I think the issue was believing I was in 12.0-12.1 shape and having that crushed by reality. Last year was a wind assisted 11.95 which was more like 12.15 corrected so I was deluding myself to think sub 12 was possible in anything other than very favourable wind.
I have no plans to race for at least 7 weeks, I may base my decision to next compete on Freelap times as I’ll have a lot of 80’s and 100’s in training to go by. It’s another learning experience and ultimately helpful, if not a tough one to take on the day given my high expectations.
12 May
Mobility B
Mobility (5 sets)
Quite achey today, had a long morning walk and enjoyed the sunshine.
13 May
Drills – A walk (MB), A March, A Skip (MB), 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 16.5, 200m 35.4 secs
MB Circuit – 15 reps in 5:55
Nekka – 2 x 20 reps in 2:25
Mobility CDrills (320m), Tempo (1680m), Circuits (420 reps), Mobility (8 sets)
Remembered that I wanted to go a bit faster in tempo so I was aiming for 16.5 per 100m and 35.0 for 200m. I could tell I’ve had a light week as I was recovering really quickly between reps. Good to get back into training.
14 May
MB Throws – 4 x 5
Accels – 4 x 30m in 4.30 secs freelap
4 x 70m (35m IL) in 4.32/5.50/9.15 secs freelap (30m/40m/70m)
Step Ups – 8,8,7 x 50kg
RLESS – 3 x 6 x 80kg
A1 RDL – 3 x 6 x 90kg
A2 Swiss Ball Reverse Hypers – 3 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Standing Calf Raise – 3 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility DThrows (20), Accels (240m), Max Velocity (160m), Lower Body Weights (—kg), Circuits (48 reps), Core (7 sets), Mobility (6 sets)
Damp track, 14 degrees, – 4 m/s wind. These runs felt reasonably strong, the cue for the first 30m was to pretend I was running downhill. Step ups are meant to be explosive so 8 reps was a bit much, I’ll reduce it next time. A good session overall.
15 May
Mobility E
Mobility (6 sets)
16 May
Rudiment – 2 x 20m
Accels – 3 x 30m in 4.25 Freelap
2 x 70m (35m IL) in 4.25/5.42/8.95 Freelap (30m/40m/70m)
2 x 90m FEF in 4.25/7.75/11.20 Freelap (30m/60m/90m)
Hang Power Clean – 3 x 45kg, 2 x 3 x 47.5kg
Back Squats – 8 x 82.5kg, 5 x 95kg, 3 x 100kg, 3 x 1 x 115kg, 5 x 95kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
SL Soleus Raise – 3 x 15 x 30kg
Mobility FDrills (360m), Accels (210m), Max Velocity (200m), Upper Body Weights (– kg), Circuits (10 reps), Mobility (4 sets)
14 degrees, wet track, no wind. I felt very bouncy after all the low level plyometrics that make up Rudiment, I should put them in winter training too. Reasonably pleased with my pace in the runs, quads were quite fatigued by the end. Hang power cleans were a little too easy so I bumped it 2.5kg, still keeping it very explosive and light. Almost a 3 hour session which is a chore right now.
17 May
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
Rotator Cuff – 2 x 2 x 10
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 2,3,2 x 300m in 57.0, 56.2, 57.0 secs
Mobility A(stopped tracking volume, might retrospectively add it in again)
I moved my tempo session a day early as I’m in London tomorrow, left out the circuits which I can squeeze in first thing tomorrow alongside core work. A little laboured in the 300m runs.
SPP 4
4 May
Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
2 x 40m Technical Runs
Tempo – 3 x 2 x 300m in 53.5, 55.4, 57.7 secs
MB Circuit – 15 reps in 6:00
Waterloo – 2 x 20 reps in ~5:25
Mobility ADrills (320m), Tempo (1880m), Circuits (660 reps), Mobility (9 sets)
Pacing was atrocious, the first run was 51.8 and I gradually got slower, the complete opposite of how you’re meant to do tempo. I had a lot of other people on the track and that often throws off my pacing. To take a positive from it, I felt like I could have done all of them in 55.5, which would be 18.5 secs per 100m. I might consider moving my 100’s to 16.5 secs and 200’s to 35 secs (17.5 secs per 100m) and seeing if I can handle it.
5 May
Broad jumps, 4 – best of 243cm
Box Jumps – 3 x 5
Blocks – 3 x 30m in 4.32 Freelap
3 x 30E20F flying 20m in 2.31 secs Freelap
2 x 60m (35m IL) in 4.32/7.95 secs Freelap
Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
A1 Sprinter Sit ups – 2 x 12 x 20kg
A2 Bear Dog w Tap – 2 x 15
A3 Fifer Scissors – 2 x 25
Mobility BJumps (19), Accels (150m), Max Velocity (120m), Lower Body Weights (1860kg), Upper Body Weights (1860kg), Core (6 sets), Mobility (6 sets)
Dry track, 15 degrees, -4 m/s wind. Very flat today, I was working in the garden yesterday and was otherwise quite active which may have been to blame. My first two runs out of blocks were 4.50 secs, no idea how the third dropped so much in time. Glad to do lower volume in the gym, the power matrix is all about intent and speed and the reps are well within what I can do.
Pleased with the flying runs given the wind and how flat I felt.
6 May
Drills – A walk (MB), A March, A Skip (MB), 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 17.2, 200m 37.1 secs
MB Circuit – 10 reps
Nekka – 2 x 15 reps
Mobility CDrills (320m), Tempo (1480m), Circuits (300 reps), Mobility (8 sets)
Wet and miserable this morning, in no mood to push it so times were a little slower.
7 May
MB Throws – 3 x 5
Accels – 3 x 30m in 4.25 secs freelap
2 x 3 x 60m (35m IL) in 4.22/7.65 freelap (30m/60m)
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 5 x 95kg
Standing Calf Raise – 2 x 10 x 100kg (2 sec ISO)
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, 25 reps each
Mobility DThrows (15), Accels (270m), Max Velocity (180m), Lower Body Weights (3510kg), Core (4 sets), Mobility (6 sets)
18 degrees, dry, +4 m/s wind. I felt sharp today and would have liked to see my times without the wind behind me. Great session, lovely blue skies and warm. Squats were for speed and not too heavy, so much more positive about Saturday now.
8 May
Mobility E
Mobility (6 sets)
9 May
Accels – 3 x 30m in 4.22 Freelap
2 x 60m (35m IL) in 4.22/7.72 Freelap
90m EFE, flying 30’s in 3.25/3.49
Mobility FAccels (150m), Max Velocity (120m), Mobility (4 sets)
Dry track, 17 degrees, no wind AKA perfect conditions. I tried to be relaxed and fast today, no prizes for setting training PBs. Incredibly pleased with the times as I still don’t feel 100% sharp, the flying 30m in 3.25 is a huge relief and means I should be in and around 12.00-12.10 on Saturday.
10 May
Mobility G (TBC)
Mobility (6 sets)
Race tomorrow so a well deserved day off for my body.
