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Comp – Week 1
3 January
Hurdle Mobility 3 – 2 sets
Bike Tempo – 111,212,212,111 (1 = 45 secs, 2 = 90 secs, 180W/170W)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 minsThis whole training week is potentially going to be disrupted as it snowed yesterday morning and the temperatures are low enough that it might not melt for 5-6 days. I don’t mind this session being in the gym, bike tempo was quite tough though. I measure my VO2 max with my Polar HR strap every week so it will be interesting to see how my fitness drops as the volume of tempo and conditioning comes down in this phase.
4 January
Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Pogo Jumps – 2 x 20
Bike Accels – 2 x 8 secs, 2 x 10 secs, 12 secs (lvl 14-15)
Bike Speed – 3 x 18 secs (lvl 12)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – 3 x 14 x 8.5kg
C1 Weighted Dips – 3 x 5 x 15kg
C2 Standing Plate Twist – 3 x 20 x 15kgThere’s still snow on the ground so I did an exercise bike session here. I included some pogo jumps to retain ankle stiffness. I started on level 14 (out of 32) on my bike for the 8 second sprints and got up to 650W. I then did level 15 for 10 seconds and back to 14 for 12 seconds. In the future I think level 16 would be better for the shortest sprints, and average was about 630W here. The longer sprints involved a bit of pacing and power output was 520-540W throughout. It certainly felt like a sprint workout and I had the option of a 4th sprint but chose not to. Weights felt quite routine.
A little gutted that today was meant to be my first flat out 60m run but I’m fine to wait another few days. I only have one more maximum effort deadlift session in two days time, then I get to see what a fully fresh pair of legs can do.
5 January
Hurdle Mobility 3 – 2 sets
Bike Tempo – 111,212,212,111 (1 = 45 secs, 2 = 90 secs, 180W/170W)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (20 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 minsShort and sweet, unfortunately the snow shows no signs of melting so far.
6 January
Warm Up 1
CMJ (no dip), hop CMJ – 4 reps
MB Throws (Chest, hop Chest) – 4 reps
Pogo Jumps – 2 x 20
Bike Accels – 2 x 10 secs (lvl 15), 4 x 12 secs (lvl 14)
Bike Speed – 3 x 18 secs (lvl 12)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 7 x 42.5kg
B2 DB Hyperextension Rows – 3 x 10 x 10kg
C1 Weighted Dips – 3 x 6 x 15kg
C2 Standing Plate Twist – 3 x 20 x 15kgYet another bike session. The intensity is definitely there, I feel close to being sick directly after the sprints, wattage was 630-650 for the shorter sprints then 450-470 for the longer ones. Deadlift was smooth, that’s the final really heavy session of the winter out the way. I’ve been feeling a little run-down and my food hasn’t been digesting well, possibly a mild winter illness so we’ll see how I am for next week.
7 January
Rest
8 January
Warm Up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Accels – 2 x 20m, 2 x 30m in 1.97, 3.25, 4.45 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 8.00-8.10 secs (30/40m in 4.45/5.60 secs)
300m, 200m, 150m in 47.9, 29.3 secs
Abs – SKIPPEDWet track, 6 degrees, no wind. Back on the track!! So thrilled to have it rain this morning as it meant the snow disappeared. I was a little rusty in the sprints but I’m sure everything will be back to normal in the next session. My times were similar to previous weeks and once I ease back on the deadlifts I’m expecting to get closer to 4.30 secs for 30m and 1.10 secs for 10m flying runs. Forgot about abs and only realised in the evening.
9 January
Rest
Pre-Comp – Week 2
27 December
Rockport Walk Test (VO2 max 53.1)
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,212,212,111 in 16.9 secs, 35.8 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 minsContinue to enjoy these early morning sessions. I needed to do an estimated VO2 max test so I did a one mile walk test before the main session. Circuits are usually 30 seconds per exercise but it winds down now as we enter the competition phase.
28 December
AM
Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Blocks – 2 x 20m, 2 x 30m in 3.18, 4.35 secs
Falling – 2 x 30m
3 x 40E20F in 2.20 secs Freelap
3 x 60m (40m IL) in 7.85 secs (30/40m in 4.34, 5.47 secs)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kgDry track, 7 degrees, +4 m/s wind. I felt powerful in this session and the times reflected that. Happy to keep things moving into the New Year.
PM
B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – SKIPPED
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kgAt first glance I thought I was leaving only my upper body for the afternoon but the hyperextension rows use the legs. I didn’t want to do a full warm up just for those so I skipped them. Otherwise it was a short and sweet 20 minute session.
29 December
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,212,212,111 (20 secs per 100m)
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog (25 secs)
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 4 minsAnother early session, ready to drop the circuit training as exercises like star jumps and burpees are probably fatiguing me slightly for the following day.
30 December
Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Falling – 2 x 20m, 2 x 30m
2 x 3 x 60m (45m IL) in ~7.68 secs Freelap (30/40m in 4.32, 5.42 secs)
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 6 x 42.5kg
B2 DB Hyperextension Rows – 3 x 14 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kgDry track, 6 degrees, +4 m/s wind. What a session! I had some spring in the countermovement jumps and my first 60m was perfectly executed (7.56 secs) then the rest of them were all 7.66-7.68 secs with a 45m intensity limit. The wind helped but this gave me such a confidence boost considering I still did heavy deadlifts 48 hours ago.
31 December
Rest
1 January 2026
Warm up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Blocks – 2 x 20m, 2 x 30m in 1.95, 3.22, 4.40 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 7.85-7.95 secs (30/40m in 4.40/5.55 secs)
300m, 200m, 150m in 48.0, 29.5, 21.8 secs
Abs – 4 minsDry track, 5 degrees, +4 m/s wind. Pretty good session, there’s been a step change in the last few weeks and I’ve got a new baseline to work towards in my runs. I did better at the longer runs, checking the stopwatch during the splits to try and hit the target times.
2 January
Rest
Ready for the competition phase!
Pre-Comp – Week 1
20 December
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,1212,1212,111 in 16.6 secs, 34.5 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 minsBack to it! I felt so fresh and ended up going too quickly for the 200m runs. The weather helped, cold but no wind at all and the sun was shining.
21 December
AM
Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Blocks – 2 x 10m, 2 x 20m in 1.95, 3.24 secs
Falling – 2 x 30m
4 x 40E20F in 2.20 secs Freelap
2 x 60m (40m IL) in 7.80 secs (30/40m in 4.34, 5.47 secs)Damp track, 9 degrees, no wind. What a fantastic session. The rest did me good and I was so relieved to see my times come down, knowing I still haven’t fully peaked.
PM
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 8 x 40kg
B2 DB Hyperextension Rows – 3 x 12 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kgI found the hex DL a struggle but managed all the reps, I think the first 3 exercises were meant to be a big superset. The rows were stronger than I expected.
22 December
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility 3 – 2 sets
Tempo – 111,1212,1212,111
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 minsAnother 7am session, I could see myself making this a regular part of my routine. There’s something about the crisp, fresh air and low visibility that makes it a great time to work out.
23 December
AM
Warm Up 1
CMJ (no dip), hop CMJ – 5 reps
MB Throws (Chest, hop Chest) – 5 reps
Falling – 2 x 20m, 2 x 30m
2 x 3 x 60m (35m IL) in ~8.00 secs Freelap (30/40m in 4.42, 5.56 secs)Damp track, 6 degrees, +4 m/s wind. I felt good in the warm up but after running the first 60m I settled on a 35m intensity limit (session said 30-40m depending on how I feel). I’m still excited as I know how much deadlifts are taking out my legs and there’s only a few more sessions before I taper.
PM
A1 Hex DL – 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 5
A3 Bench Press (fast) – 3 x 5 x 50kg
B1 DB Rows – 3 x 8 x 40kg
B2 DB Hyperextension Rows – 3 x 12 x 8.5kg
C1 Weighted Dips – 3 x 9 x 10kg
C2 Standing Plate Twist – 3 x 20 x 15kgQuicker session, adding bench press in the superset was a time saver as I could do it almost straight after the squat jumps. The deadlifts were smoother, I worried about going straight from a brief warm up to a set of 8 deadlifts so I spent longer making sure I’m ready to go.
24 December
Rest
25 December
Warm up 1
Trek (skip height, skip distance, SL scissor, bent leg scissor, alt bound) – 2 x 20m
Accels – 2 x 10m, 2 x 20m in 1.95, 3.24 secs
Falling runs – 2 x 30m
4 x 60m (35m IL) in 7.90 secs (30/40m in 4.42/5.55 secs)
300m, 200m, 150m in 45 8, 28.5, 20.9
Abs – 5 minsDry track, 3 degrees, +6 m/s wind. In hindsight the wind probably made me feel sharper than I was. I trained quite early as it was Xmas day, and with the generous wind all I was really looking for was sub-8.00 in the 60’s. The tempo runs were great, I usually fade so even though I went through ahead of pace I kept the intensity to the line.
26 December
Rest
SPP – Week 8
13 December
Abs – 3 mins
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,212,212,111 in 17.0 secs, 35.3 secs
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 setsEarly morning session, finished by 8am as I have a day trip today. It’s really nice to exercise so early, it’s refreshing and really wakes me up.
14 December
AM
Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 6
Accels – 2 x 10m, 2 x 20m, 3 x 30m in 2.00, 3.30, 4.50 secs Freelap
4 x 30E20F in ~2.30 secs
1 x 60m (42.5m IL) in 8.05 secs (4.50/5.70 secs for 30/40m)
Swiss Ball Kicks – 2 x 25 secsDamp track, 8 degrees, -4 m/s wind. Another early session, probably takes something from peak power/strength but I feel good as I’m doing it. Problematic wind again, times were okay and pleased with execution for the flying runs and the 60m.
PM
A1 Front Squats – 12 x 60kg, 8 x 65kg, 6 x 70kg
A2 Snatch Pull Jumps – 2 x 5 x 40kg
B1 Narrow Grip Bench Press – 8 x 60kg, 6 x 65kg, 4 x 70kg
B2 Split Jerk – 3 x 5 x 45kg
C1 Standing Plate Twist – 2 x 18 x 15kg
C2 DB Hyperextension rows – 2 x 12 x 8.5kg
Abs – 3 minsA very relaxed session, it’s so nice to take the intensity down in the heavy lifts.
15 December
Warm Up 2
Drills D – 2 x 20m with 20m runout
Tempo – 111,212,212,111
GS Circuits 1 round of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 3 minsGood session, I love a deload week.
16 December
Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 3
Block starts – 2 x 10m, 2 x 20m, 2 x 30m in 1.97, 3.22, 4.42 secs Freelap
Falling starts – 30m
Rolling starts – 2 x 20m
2 x 2 x 60m (35m IL) in 4.40/5.57 secs to 30/40m, ~7.95 secs to 60m Freelap
Swiss Ball Kicks – 2 x 25 secs
A1 Hex Bar DL – 12 x 90kg, 8 x 100kg, 6 x 105kg
A2 Squat Jumps – 2 x 5
B1 Weighted Dips – 3 x 6
B2 Bench Press (fast) – 3 x 5 x 50kg
C1 Clean Pulls – 3 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 2 x 12 x 8.5kg
Abs – 3 minsDry track, 10 degrees, -2 m/s wind. Good conditions, and I felt pretty good but not incredible. The sprints felt effortless and fluid, and I know that usually means fast. I can still feel soreness in my legs when I do hex DL at a lighter weight so I’m really confident about dropping another tenth or more from my track times once I rest up.
Looking forward to switching things up now that SPP is nearly over.
17 December
Rest
18 December
Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 2 x 20m
Falling runs – 10m
Falling runs – 10m, 2 x 20m, 2 x 30m SKIPPED
Hard Tempo – 3 x 200m in 30.0, 30.4, 30.2 secs (should have been 2 x 3 x 200m in 28.0 secs)Wet track, 10 degrees, -6 m/s wind. So much rain, I wore long lycra and it was soaked through within 10 minutes. It ended up impeding my ability to sprint and I thought I would switch to the 200’s but it was also cold enough that I was worried about a muscle pull. If it was any other session but the final one of a deload week I would have been annoyed, but it’s a good chance to rest my body and not a big deal.
Possibly going to do some zone 2 cardio tomorrow.
19 December
Rest
My phone was waterlogged from yesterday’s session and I spent ages sorting it out. The main reason I didn’t do zone 2 is that without my Polar HR strap or Netflix it would have been too tedious.
SPP – Week 7
6 December
Warm Up 2
Drills D – 2 x 20m with 20m runout
Hurdle Mobility (Lateral Skips, Walk Overs) – 2 x 10
Tempo 111,2131,2131,111 in 16.5 secs, 36.0 secs, 55.9 secs
GS Circuits 2 rounds of 3 x 3 exercises with 2 x 30m jog
Pull ups, Rope Climb, Handstands – 2 sets
Abs – 5 minsGood session, I’m feeling very springy even in tempo runs. It was mild today which was a refreshing change.
7 December
Warm Up 1
MB Throws (Chest, hop Chest) – 2 x 8
Accels – 2 x 10m, 2 x 20m, 4 x 30m
3 x 30E20F
1 x 60m (40m IL)
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 10 x 8.5kg
Swiss Ball HS Kicks – 2 x 25 secs
Abs – 4.5 minsWet track, 11 degrees, -4 m/s wind. I was expecting it to rain too much to be worth timing but I ended up leaving my phone at home so when the rain cleared I was stuck not being able to time any runs. That took away a lot of my motivation and I did the bare minimum reps for flying 20’s and the 60m. Weights were routine, the Hex DL is very heavy already and the others are about moving with speed so there’s no weight progression to make.
8 December
Warm Up 2 – SKIPPED
Drills D – SKIPPED
Bike Tempo – 111,2131,2131,111 (180/170/160W)
GS Circuits – SKIPPED
Pull ups, Rope Climb, Handstands – SKIPPED
Abs – 5 minsFoul mood today, atrocious sleep and lots of difficulties at work. Pouring with rain so I granted myself a bike session and skipped circuits, drills and gymnastics.
9 December
AM
Warm Up 1
MB Throws (Hop OHB, Hop BLF, Hop Chest, 2 Hop Chest) – 4 x 4
Block starts – 2 x 10m, 2 x 20m, 2 x 30m in 2.00, 3.24, 4.42 secs Freelap
Falling starts – 2 x 30m
Rolling starts – 2 x 20m
2 x 3 x 60m (37.5m IL) in 4.50/5.70 secs to 30/40m, ~8.15 secs to 60m Freelap
Swiss Ball Kicks – 2 x 25 secsPM
A1 Front Squat – 12 x 75kg, 8 x 85kg, 6 x 90kg, 4 x 95kg
A2 Snatch Pull Jumps – 3 x 5 x 40kg
B1 Narrow Bench – 8 x 75kg, 6 x 80kg, 2 x 4 x 85kg
B2 Split Jerk – 3 x 5 x 45kg
C1 Standing Plate Twist – 3 x 18 x 15kg
C2 DB Hyperextension rows – 3 x 12 x 8.5kg per hand
Abs – 4.5 minsDamp track, 11 degrees, -4 m/s wind. I need to accommodate work more which meant splitting up this session into 9am track and 4pm weights. Given the wind I was pleased with the times I ran, I felt quite bouncy today. I’m definitely a little stronger at 4pm compared to directly after a 2 hour track session, I should have eaten more in the gap though.
10 December
Rest
11 December
AM
Warm Up 1
MJ Ext (SL Scissor, Bent Leg Scissor, Alt Bound, LLRR Bound) – 3 x 20m
Falling runs – 2 x 10m, 4 x 20m, 2 x 30m
4 x 60m (32.5m IL) in 8.40 secs Freelap (30/40m in 4.55, 5.80 secs)
Hard Tempo – 350m (57.0), 250m (38.8), 150m (22.5), 200m (31.0), 300m (50.2)Damp track, 9 degrees, -4 m/s wind (conservatively). What a sh*tter of a wind. I felt sluggish in the falling runs and my first 60m was 8.50 secs which told me everything. The session had “30-40m intensity limit” based on how I felt that day, and so I set it quite short. I knew the hard tempo would be brutal and I’m happy with how I coped in the wind, my split times prior to the 100m straight were roughly within target (targets were 54.0, 37.5, 21.0, 30.0, 48.0).
PM
A1 Hex Bar DL – 12 x 120kg, 8 x 135kg, 6 x 142.5kg, 4 x 150kg
A2 Squat Jumps – 3 x 6
B1 Weighted Dips – 4 x 7 x 15kg
B2 Bench Press (fast) – 4 x 5 x 50kg
C1 Clean Pulls – 4 x 6 x 52.5kg
C2 Alt DB Hyperextension row – 3 x 12 x 8.5kgMy left bicep/chest is not happy and really I didn’t need to force the weighted dips. If they come up again next week I’ll find an alternative exercise. Otherwise I feel slightly stronger late afternoon so the reps were a little easier. I’ll need to prep better because finishing at 6pm doesn’t give me much time to prep and eat food before bed (10pm). This was the last hard session before my easy week, and boy do I need it!
12 December
Rest
A difficult week, lots going on around the build up to Christmas and I’ve really been feeling the number of hours required to complete this training. Easy week ahead!
