Fraser Young

[Fraser Young]

COMP – Week 1

6 June

Cooper Test – 2,965m

I do a series of annual tests and slotted in the Cooper test today (12 minute run). As a sprinter I hope you appreciate my dislike for anything that resembles distance running.

7 June

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 80m
Blocks – 30,40,40,50,50m in 4.25, 5.37, 6.48
100, 80m (95%) in 12.68, 10.23
60, 50m in 7.59, 6.49

Damp track, 14 degrees, -3 m/s wind. Great session, I find I’m super sharp 3-4 days after a race and today was no different. 30m times were ~4.22 later in the session, which is on par with my fastest given the headwind. Lots of 1.12 second 10m flying runs which was a little disappointing (target was 1.10). Lots of positives though!

8 June

Hang Power Clean – 4 x 2 x 60kg
A1 Half Squat from pins – 4 x 3 x 125kg
A2 Squat Jumps – 4 x 2
Power Step Up – 3 x 3 x 60kg (33cm box)
Calf Raise (slow eccentric) – 2 x 6 x 70kg
Nordic Eccentrics – 2 x 4

Great session, everything moving fast and nothing too strenuous. I did double leg calf raises at the end, allowing me to be very controlled with the movement. This is the only lower body weights session of the week so I’ll hopefully be very fresh by the end of the month.

9 June

Exercise Bike – 30 mins (125W down to 120W)

Chilled, only doing 30 minutes max in the comp phase.

10 June

Standing Vert – 55cm
Broad Jump – 251cm
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
3 x 120m in 14.52 secs Freelap (60/80/100m in 7.65/9.90/12.18)

Dry track, 19 degrees, swirling wind. It was mostly a headwind but it varied so much I’m happy to call it 0 m/s. Annoyed that the first 60m of my final 120m didn’t record on Freelap, the last 60 metres of each rep was timed in 6.86, 6.86 and 6.83 and I knew I had a better first 60m on the last rep. Again I was around 1.12 secs for 10m fly but the way I set up the cones I didn’t record 40-60m splits which are usually my fastest. I loved the simplicity of this session and look forward to doing it three more times.

I do annual testing in June and I was really deflated after seeing my standing vert so low (21.5 inch), I was expecting 58cm and it’s given me a lot to think about in terms of my programming.

11 June

A1 DB Push Press – 4 x 4 x 20kg
A2 Pull Ups (fast) – 4 x 4
B1 DB Incline Press – 3 x 5 x 25kg
B2 TRX Inverted Row – 3 x 8
Core, 10 exercises 20 secs on / 10 secs off

I wanted to attempt muscle ups but my garage roof is too low, next week I can do this in a public gym and hopefully have space. I kept it light and fast, it’s short enough that I might add it on Sundays after my lower body weights.

12 June

Full Race Warm Up
Blocks – 30,40,40,40,50m in 4.32, 5.47, 6.62
2 x 120m in ??, final 60m in 7.03, 7.18

Dry track, 21 degrees, -3 m/s wind. Well that was appalling. I can only blame the headwind so much, those times were really poor. My 100m fly topped out at 1.15 secs, possibly an indication this session has come too soon after the last one (48 hours). I felt really flat and to top it off I had my first intermediate cone still set to “start” so it failed to record my first 60m on the final two runs. I could feel the outside of my left hamstring in the 120’s, I remember overstriding on a wet day recently and it’s almost certainly still that. May need to reduce the volume of top speed work if it still bothers me next week.

[Fraser Young]

COMP Prep – Week 4

29 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 40m in 4.62 secs Freelap
2 x 60m (95%) in ~7.70 secs Freelap
Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg
A1 Half Squat from pins – 2 x 3 x 130kg
A2 Squat Jumps – 2 x 2
B1 BB Hip Thrust – 2 x 6 x 70kg
B2 KB Swings – 2 x 6 x 15kg
Weighted High Knee – SKIPPED
C1 Single Leg Calf Raise – SKIPPED
C2 Pogo Jumps – 2 x 6
Nordic Eccentrics – SKIPPED
Core, 10 exercises 20 secs on / 10 secs off

Damp track, 16 degrees, -3 m/s wind. A really reduced volume here, more like 30-40% of the usual workout. Too close to the race to worry about improving, it’s now about being fresh. I couldn’t believe how much more spring I had in the pogo jumps when I didn’t have so much volume beforehand. My 30m time was 4.36 secs in Freelap and I was around 1.13-1.14 secs at top speed, which was holding back slightly as it was a 95% run.

I also doubled up here, bringing in the weights session from tomorrow in order to move my 150’s to Saturday. I’ve stripped out the zone 2 cardio this week and even the core was reduced to a minimum volume.

30 May

Rest

31 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Ups – 2 x 60m (90%)
2 x 2 x 150m in 20.5,20.4,20.3,20.1 secs

I was worried about overexerting myself ahead of my race so I stayed on the slow side of my 19.8 second target time. I half expected to effortlessly run sub-20 given the extra recovery I’ve had in the last few days, but either way I’m happy to get a run out and now it’s a case of resting up until Tuesday night.

1 June

Rest

I was going to do a brief upper body session but I’d rather give my body a break

2 June

Rest

My Achilles is tight so I did a few stretches, including a massage gun on the inside edge of the shin which offered a huge amount of relief.

3 June – Race Day

100m – 12.37 +0.3 m/s wind

I modified my warm up so I didn’t do any flat out runs, only strides up to 90-95% effort. I thought I got out quite well but from 70 metres my legs really don’t have it, which is a typical feeling in the first race of the season. Given the nice conditions my target time was 12.25 so I was a little disappointed. If you take my 30m 3 point and my flying times from recent sessions you end up with 12.45 so it makes sense, though I expected a drop in times from my taper.

200m – 25.23 -0.3 m/s wind

My adductor bothered me a little in the warm up but disappeared after a few 40m strides. I was really happy with race execution here, holding 95% effort through to about 150m then going all out (not that my speed changes at that point). I was tired coming off the bend whereas usually I feel a nice zip and really propel myself onto the straight. I was expecting the others to run 25.* so it caught me off guard to see them pull away (winner was around 24.3) but for my first 200m in 14 years I thought it was okay.

If those are the slowest times I run this season I’ll be happy, last year I made very little progress from June to August so I would like to be back under 12.20 at the very least and flying runs consistently under 1.10.

4 June

Yoga – 45 mins

I switched out zone 2 at the office gym for a yoga session to help with recovery. I feel pretty good today, I expected more stiffness in the legs.

5 June

Rest

Nice to give my body an extended break!

Good restorative week, my 100m and 200m were evening races so I feel they weren’t a true reflection of where I am right now. Lots of opportunities to do flat out sprints in the next training block so my Freelap timing will tell me where I am. Previous seasons have seen my flying times drop to 1.09 which is the minimum I expect here.

[Fraser Young]

COMP Prep – Week 3

22 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m in 4.68 secs Freelap
120,100,80,80m (95%) in 15.1, 12.20, 10.22, 10.28 secs Freelap
2 x 60m in ~7.60 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs off

Dry track, 14 degrees, +2 m/s wind. I reduced my calories yesterday and felt light and fast today. High knee runs were around 1.17 secs per 10m, then the 95% series was great with a fast 100m because people were watching me which always makes me try harder. Really satisfied with the final 60’s, once again I had fatigue in my quads before I’d done the 80’s but I feel like it’s beneficial.

23 May

Hang Power Clean – 2 x 3 x 62.5kg, 2 x 67.5kg, 2 x 72.5kg, 1 x 77.5kg
A1 Half Squat from pins – 3 x 150kg, 3 x 155kg, 3 x 3 x 160kg
A2 Squat Jumps – 5 x 2
B1 BB Hip Thrust – 3 x 6 x 105kg
B2 KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
C1 Single Leg Calf Raise – 3 x 6 x 55kg
C2 Pogo Jumps – 3 x 6
Nordic Eccentrics – 4 x 4
Core, 10 exercises 42 secs on / 15 secs off

Another good session, tried to push the squat weight higher and found it very demanding on the legs.

24 May

AM
Exercise Bike – 40 mins (130W down to 115W)

PM
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Ups – 2 x 60m (90%)
2 x 3 x 150m in 20.2,20.1,20.2,20.3,19.9,19.9 secs

Shuffled things around so I can do a long walk with my daughters tomorrow. Legs are carrying some fatigue from the weights so this was harder than usual, plus a 4 m/s headwind to contend with. Pleased with the sequence, with no wind it would be more like a 19.8 average. Already looking ahead to my week 4 taper and races on the 3rd!

25 May

11km walk

Slow pace so with breaks this took 4.5 hours

26 May

AM
Res Band Face Pulls – 3 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 3 x 4 x 20kg
B1 Incline DB Press – 3 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 2 x 20m x 100kg

PM
A1 Step Ups – 2 x 3 x 70kg, 2 x 3 x 75kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs off

Good session, I bumped the step ups and handled it well. I really should test my 1RM on every exercise to ensure I’m not underestimating my strength. The hex bar DL went up nicely, my motivation waned towards the end and I technically should have done 2 rounds of core.

27 May

Full Race Warm Up
Blocks – 30,40,40,50m
2 x 150m (90%) in 21.0, 20.7 secs HT
2 x 120m (95%, 100%) in 15.90, 16.00 secs HT

Wet track, 13 degrees, -4 m/s wind. Miserable conditions, the wind was gusting to -8 m/s and with 6-10 minutes between reps it was causing me to get cold. I rushed everything here, including the warm up, and in hindsight I should have dressed more appropriately. I was overstriding at the end of the second 150m which caused a very minor strain in my left hamstring, but not so much that I was worried about completing the session. I feel like the weights session yesterday had a big impact on my times too, overall it was very much a session to forget. It took me 10 minutes in a hot shower afterwards to regain the sensation in my legs.

28 May

Concept 2 Exercise Bike – 25 mins (125W down to 115W)

It was meant to be 30 mins but I accidentally started my timer during the 5 minute warm up and forgot. Nice to start reducing the volume ahead of next Tuesday’s race.

Hard not to be swayed by the recency bias of a poor speed session on the 27th but otherwise there were reasons to be optimistic. I often underestimate how long it takes and how much of a drop in volume is needed to be fully fresh, so I’m going pretty minimal this week.

[Fraser Young]

COMP Prep – Week 2

15 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m
120,100,80,80m (95%) in ~15.2, 12.73, 10.20, ??.?? secs Freelap
2 x 60m in ~7.65 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs off

Dry track, 13 degrees, +6 m/s wind. The wind made this an awkward session as it changes the sensation of how fast you’re running. I probably undercooked it in the 120m, the starter didn’t work but the final 60m was 7.25 secs. Similar times to last week in the 60’s, I had fatigued quads in the last few runs so wasn’t surprised. I’ve had a dodgy stomach the last few days so once that’s sorted I expect to perform a little better.

16 May

Hang Power Clean – 2 x 3 x 62.5kg, 2 x 67.5kg, 2 x 72.5kg, 1 x 77.5kg
A1 Half Squat from pins – 2 x 3 x 140kg, 3 x 3 x 150kg
A2 Squat Jumps – 5 x 2
B1 BB Hip Thrust – 3 x 6 x 105kg
B2 KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
C1 Single Leg Calf Raise – 3 x 6 x 55kg
C2 Pogo Jumps – 3 x 6
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 15 secs off

Felt great today, late afternoon gym session. I bumped the weight to 140kg in the half squat and decided to add another 10kg. The guy who wrote the program squats 150kg to parallel and 250kg from pins and if I add the same ratio to my full squat (120kg) I’d be at 180kg, so maybe I’m underselling myself. The 20 minutes of core at the end is a chore but I’m dragging myself through it.

17 May

Exercise Bike – 45 mins (130W down to 115W)

18 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2 x 3 x 150m in 20.0,19.8,19.8,19.7,19.6,19.7
—
A1 Step Ups – 4 x 3 x 70kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs off

Really consistent 150’s again, going through 100m in 13 flat. My balance is poor during step ups, not sure if the box is a little too high (~45cm). Struggled a bit with the hex bar, I’m not using the raised handles so it’s a standard 12 inch off the ground and I’m not 100% happy with my lower back position. Overall a good session. I’ve entered 100m and 200m on 3rd June, doing longer reps in training has given me the confidence to try a 200m and while I estimated my time at 25.00 I would like to get closer to 24.8 or below.

19 May

Res Band Face Pulls – 3 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 3 x 4 x 20kg
B1 Incline DB Press – 3 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 2 x 20m x 95kg
Core, 10 exercises 42 secs on / 18 secs off

I dropped the volume slightly given we’re into Comp Prep and it’s now about maintenance.

20 May

Full Race Warm Up
Blocks – 30,30,40,50,50m in 4.22, 5.33, 6.45 secs Freelap
2 x 150m (90%) in 19.4, 19.6 secs HT
2 x 120m (95%, 100%) in 14.70, 14.65 secs Freelap

Dry track, 18 degrees, +1 m/s wind. Great conditions and I felt smooth today. I used the acceleration cue of running downhill and the top speed cue of running on hot coals to good effect, registering a 1.11 second flying 10m. Deja vu in the 120’s, possibly going too hard in the first run and not having enough left for the flat out run.

This has left me more optimistic about running on the 3rd June because that was back to back 100m splits of 12.30 secs, which is 12.50 secs with reaction time, and given I lifted weights 48 hours ago it could be considered the slowest I might be expected to run.

21 May

Concept 2 Exercise Bike – 40 mins (130W down to 115W)

Very hot gym, cut out 5 minutes early as I was pouring with sweat.

Good week of training, I really like doing the same workouts for consecutive weeks as it allows me to easily measure progress.

[Fraser Young]

COMP Prep – Week 1

8 May

Broad Jump – best of 263cm
Standing 5 Bound – best of 12.20m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m in 4.65 secs Freelap
120,100,80,80m (95%) in 14.88, 12.58, 10.05, 10.24 secs Freelap
2 x 60m in ~7.62 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs off

Dry track, 13 degrees, +4 m/s wind. The wind helped a lot in the jumps, I was expecting to go further. Really disappointed in my 5 bound, which seems to track with my top speed (or lack of). My 95% runs were 1.15 to 1.17 secs per 10m at top speed with a 7.8* first 60 metres, fading slightly on the longer runs to 1.20 secs per 10m. I was so excited to run flat out over 60 metres and was underwhelmed by my 30m time (4.25 secs) and fastest flying 10m (1.11 secs) given such a healthy tailwind.

I was weight training 4 days ago so I appreciate that I’m not fully fresh, but I’m planning to sit down and look over my training times from previous summers to see where I am relative to that. Still trusting the process, just a bit impatient to see faster times.

9 May

Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg, 2 x 70kg, 1 x 77.5kg
A1 Half Squat from pins – 5 x 3 x 125kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
B1 Single Leg Calf Raise – 3 x 6 x 50kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 18 secs off

Great workout, plenty of strong points and room to progress. It was sloppy but I caught the 77.5kg hang power clean, happier to try and repeat that with better form. Squatting from the pins was much more explosive, I can probably add 20% to that. Hip thrusts went up easily too. I’ve been ramping up calories and about 3,150 kcal/day is helping me slowly gain weight (I’m only 68kg having been 70kg before Norovirus hit me last winter).

10 May

Exercise Bike – 45 mins (130W down to 115W)

Not too bad today, once I hit June I’m going to drop one of these sessions in favour of tempo runs.

11 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2 x 3 x 150m in 19.8,19.4,20.0,20.1,19.3,20.0
—
A1 Step Ups – 4 x 3 x 70kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 42 secs on / 18 secs off

Good session, went through 100 metres in ~13.1 secs which is 90% pace and an intensity I enjoy running at. The hex bar DL were tough but I don’t want to go back down in weight, hip thrusts were still quite easy despite adding 10kg.

12 May

Res Band Face Pulls – 2 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 4 x 4 x 20kg
B1 Incline DB Press – 2 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 3 x 20m x 95kg
Core, 10 exercises 42 secs on / 18 secs off

Nice session, not too time consuming and relatively intense.

13 May

Full Race Warm Up
Blocks – 30,30,40,40,50m in 4.26, 5.42, 6.50
2 x 150m (90%) in ~18.8
2 x 120m (95%, 100%) in 14.8, 14.6 (20m fly in 2.26)

Dry track, 20 degrees, +1 m/s wind. Really nice session, loved the variety and the chance to run top speed for a longer distance at the end. I was hoping for a bigger difference between 95% and 100% effort, I can’t blame fatigue as I felt good. This is only the first of four weeks doing this session so I’ve set myself a nice baseline on which to improve.

14 May

Concept 2 Exercise Bike – 45 mins (130W down to 110W)
Very manageable.

A great week of training, I’ve been itching to go flat out more often and there’s a wealth of opportunity to do that here. I checked my old training times and if I can repeat 4.25 to 30m (no RT) and flying runs of 1.09-1.11 then I’d be in a position to run low 12’s following a taper. I’m there with my acceleration but only managing around 1.13 secs for flying runs, though I’m aware that top speed is most affected by weight training. Let’s see what weeks 2-4 hold.

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