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GPP – Week 2
20 March
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 2 x 40m
Sled – 4 x 50m x 10kg
Sprints – 4 x 80m (90%) in ~10.55 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs offDry track, 18 degrees, -3 m/s wind. Lovely day to train, I treated the high knee sprint more like a flying run and went through 40m in ~4.75 so around 1.18 secs per 10m. I timed the last 40m of my sled runs as well, this time it was about 1.40-1.42 secs per 10m. I brought 15kg to the track but I’m glad I opted for only 10kg as it felt right to me. The headwind vs. last week’s tailwind makes my 80m times comparable, my quads continue to ache and they’re not getting much respite. Core was better, I can tell I’m doing more reps in some of the exercises while still being challenged.
I realised that traditionally GPP doesn’t have any top speed work, which is why everything is submaximal here, and it should build up my work capacity nicely ahead of SPP.
21 March
Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 10kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs offI felt so flat today, quite hungry too. I had a lot of work this morning so I had to delay my workout by 90 mins and by that time I’d worked up an appetite. I don’t like to hang power clean first as I’m not really warmed up. My own fault really, I’ll look to add warm up sets and ensure I’m coming at it with 100% intensity. Had some extra calories today – my body is crying out for it.
22 March
Rucking (5kg) – 45 mins
I wanted to mix up my zone 2 cardio to spare my quads from the exercise bike. I was pretty sure it wouldn’t be demanding enough so I put 5kg in a backpack as a taster for rucking. Only spent 15 mins in zone 2 and the rest in zone 1, which is at least some nice recovery ahead of another demanding Sunday session.
23 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 22.8, 22.0, 21.9, 20.5, 21.3, 21.0, 20.4, 20.3, 20.4
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
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, 2 x 10 exercises 40 secs on / 20 secs offWet track, 10 degrees, no wind. Much better conditions for my 150’s and I was happy with my times, though I’d have liked to hit 20.0 in the final set. The rest periods weren’t on the program so last week I tried 4 mins / 8 mins and this week was 3.5 mins / 7 mins. Everything else was good, I might try a single set of max reps in certain exercises to get a better idea of where I should be. For example, Step Ups are meant to be a 7RM but I feel like I could do 8-10 reps with 60kg and there’s only one way to find out.
24 March
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 25kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs offThe first set of push press was a struggle despite a more focused warm up. Incline press was a heavier weight but very smooth this week. Pleased with the session and wrapped up in 60 minutes.
25 March
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
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.12 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.27 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ballDry track, 12 degrees, + 4 m/s wind. Good session, I’m still hungry and fatigued but I can tell I’m adjusting to the workload. The wind helped a lot with my times but I did feel quite sharp today.
26 March
Concept 2 Exercise Bike – 45 mins (140W down to 110W)
Another step up in performance, didn’t need to drop below 110W for the duration. Average heart rate 119 bpm.
Really pleased with that week of training and how I’m starting to feel. I’ve held my calories at 3,000/day on average with the goal of slowly adding mass.
GPP – Week 1
13 March
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 2 x 40m
Sled – 2 x 50m x 35kg, 2 x 50m x 20kg
Sprints – 4 x 80m (90%) in ~10.4 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs offDry track, 6 degrees, +3 m/s tailwind. I misinterpreted the instructions for the sled runs and went far too heavy. It should be more like 20% of body-weight for top speed mechanics and I was dragging around 50% at first. Next week I’ll use a 15kg plate! Pleased with the sprints at the end, I was really consistent with all four runs within 0.1 seconds of each other. Core was tough but it will make me stronger.
14 March
Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 100kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 5kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs offEnjoyed that session, it’s been too long since I’ve done anything strenuous so my wrists and grip felt weak in the power cleans. I have a bit of soreness in my legs so I should be able to step up in weight next week.
15 March
Exercise Bike – 40 mins (135W down to 110W)
Improving every few weeks in this! Abs are sore from the recent volume of core work, legs quite fatigued too.
16 March
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 23.0, 21.6, 21.7, 20.2, 20.9, 20.5, 19.8, 20.0, 20.2
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Single Leg HS ISO – 3 x 3 x 7 secs (10kg)
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs offDry track, 8 degrees, +5 m/s wind. The wind was more of a hindrance since I wasn’t going flat out, it was harder to hit my target times. I was still using a cone at 100m and an intermediate stopwatch time to adjust my running in the final 50m. Leg session was great, none of it is maximal so weights are moving relatively smoothly. This session is 3 hours but technically I combined two sessions so I could have an extra day of rest. At one point I planned to split this into a morning and afternoon session but that would mean two warm ups so this is less total time.
17 March
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 22.5kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs offGood session, much stronger in the push press this week and can probably increase the incline press. Trap bar shrugs should continue to carry over to my hang power cleans.
18 March
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
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.14 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.20, 4.40 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ballDry track, 10 degrees, crosswind. Well that was a step up in volume! 16 acceleration runs, though holding back slightly in 10 of them. I can’t get the hang of speed jumps so I’ll need to re-watch the tutorial video. Otherwise a great session, Freelap malfunctioned a fair bit but the times I did record were 3-5% slower than I can do at my best, which equates nicely to 95% effort.
I will say that my quads were sore before I’d even started the accelerations so I might feel them tomorrow, where they’ll be hit with more zone 2 cardio on the bike.
19 March
Concept 2 Exercise Bike – 40 mins (135W down to 100W)
A good week of training, some muscle soreness that I’ve not been able to shake but I’m sure my body will have adjusted to the volume by the end of week 2.
Post-Program – Week 3
22 February
Exercise Bike – 40 mins (105 down to 80 Watts)
Poor sleep and my Oura ring is saying I have major indications of an approaching cold/flu. I feel run down and it was no surprise that my numbers on the bike were so poor.
23 February
Pogo Jumps – 3 x 20 secs
5 x 30E20F in 2.12-2.18 FreelapDamp track, 9 degrees, +6 m/s wind. It would have been another headwind but I set my timing gates in the opposite direction to give myself some nice overspeed training. Difficult to say what a true time is, I like to correct 0.01 secs per 10m for every 2 m/s wind, so the fastest runs might have been 2.18 secs or 1.09 flying 10m. The track was slippery so I couldn’t land broad jumps and the 5 bound with such a strong wind is pointless trying to measure.
I’m still feeling run down but my race isn’t for 7 days so not concerned.
24 February
MB Chest Pass – 8 x 5kg
MB Slams – 8 x 5kg
Bench Press – 3 x 2 x 95kg
Hanging Leg Raise – 10
Russian Twists – 30 x 5kg
Ab Wheel – 45 secs95kg went up quite nicely considering I’m only 67kg right now.
25 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 10 x 100m with stretching in ~17.5 secsChilled tempo session, felt really sharp which is a good sign. I accidentally ran one in 15.8 secs and after that I really relaxed it down and ran some 18’s. My stomach has been dodgy the last few days and I feel like I’m turning a corner, hopefully in time for a fast weekend race. Initial weather forecast for Sunday is dry, so I will look to do some Freelap times in the warm up area before and after the 60m race.
26 February
Concept2 Exercise Bike – 40 mins (140 down to 100 Watts)
The other week I struggled to pedal hard enough to hit zone 2 and I had the same thing again today. I spent 5 minutes at 125W and my heart rate didn’t budge above 100 bpm, so I pushed on to 140W which was a bit tiring on the legs, but it got me above 110 bpm. I was planning to do more zone 2 on Friday but I might rethink now depending on how explosive I feel tomorrow at the track.
27 February
Full Race Warm Up
Blocks – 20, 30m (95% effort)
60m (90-95% effort)Nothing too strenuous. I now know my race is at midday so I did this at 11am to mimic what will happen on Sunday. I felt springy during the warm up jog, not so much in the sprints but it was a strong headwind. I’m still finding it hard to mentally shake the 7.8* times that I ran the other week and I don’t really believe that I can dip under 7.70 on Sunday, which is a shame.
28 February
Concept2 Exercise Bike – 30 mins (130 down to 90 Watts)
Stretching – 25 minsI cut 10 minutes off the bike and brought along my copy of Kelly Starrett’s Becoming a Supple Leopard. I chose one stretch for each area of the body and I really felt some of them.
1 March
AM Walk – 25 mins
Cold Pool – 45 minsI got the blood flowing early with a walk, then later that morning I took my daughter’s swimming and the pool is pretty nippy so it’s a nice bit of cold therapy. I had a 25 minute sauna session in the evening and will have an elaborate bedtime routine to give myself the best chance at a good sleep.
2 March – Race Day
Sussex County Champs – 60m
Semi Final (4th) – 7.78 secs
Sprints – 30m in 4.26
Sprints – 2 x 50m in 6.48 (4.21, 5.33), 6.41 (4.18, 5.30)
Sprints – 60m in 7.46 (4.13, 5.24, 6.35)I felt great in the warm up, my bounds were going out quite far. In hindsight I would have liked to do a flat out 20m run and a longer acceleration, as it was I tried a 15-20m sprint and then built up to no more than 10m fly at 90-95% pace. Looking at my times afterwards, which were aided by a tailwind, I’d say I had more than a 7.78 in me.
The race itself was an okay execution, maybe lacking some power in the first few strides but otherwise I was pleased with it. The time is a bit slow as I was hoping for low 7.7’s. Based on the outdoor times it’s my top speed that wasn’t there this time around.
All done for the indoor season now, a few days off and then into a new program on Thursday (though the first week is a gentle introduction).
Post-Program – Week 2
15 February
Rest
16 February – Race Day
Sutcliffe Park Open Meeting – 2 x 60m
Race 1 – 7.83 secs
Race 2 – 7.89 secs
Well I wasn’t expecting that. My warm up felt decent, I did a standing 5 bound to 12.40m which is pretty average for me, but a flying 20m run in 2.17 secs with a bit of a tailwind, so maybe a 2.20 wind corrected. There was nothing inherently wrong with my race execution, though I did fade in the final 20 metres.
For the second race I did broad jumps in the warm up and managed 2.60m, almost a PB. My flying run was down at 2.28 by then and I tried a few block starts to 10m (~1.92 secs) then a 30m from blocks (4.31 secs), though that was with an experimental block setting that left me very slow to 10m.
I don’t have a timed acceleration for race 1 but if I put in 4.31 secs and 2.20 flying 20m into my 60m race calculator I get 7.82, so it really is a fair outcome. For context, last year in my final race I ran a 4.20 secs 30m in warm up and a 2.14 secs 20m fly, which was spot on for the time I eventually ran (7.62 secs).
This was only ever a race to get used to competing before the main run in two weeks time, but I was hoping for a faster time. There’s reasons to be optimistic from the training times and a good taper can make all the difference.
17 February
MB Chest Pass – 2 x 8 x 5kg
MB Slams – 2 x 8 x 5kg
Bench Press – 3 x 3 x 92.5kg
A1 Hanging Leg Raise – 2 x 10
A2 Russian Twists – 2 x 30 x 5kg
A3 Ab Wheel – 2 x 45 secsShort and sweet.
18 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) in 16.1 secs, 16.0 secs, 15.7 secsA big step up in intensity having read my old training logs and realised how fast I was doing these a few months ago. I was on the floor after the final set of tempo runs, the icy track didn’t help with acceleration or confidence at top speed.
19 February
Yoga – 45 mins
Relatively intense though most of that was on the upper body
20 February
Pogo Jumps – 3 x 20 secs
Broad Jumps – 4, best of 254cm
Standing 5 bound – 2 per leg, best of 12.10m
Blocks – 2 x 10m, 2 x 20m in 1.90 / 3.22 secs Freelap
Accels – 3 x 30m in 1.92 / 3.22 / 4.40 secs FreelapWet track, -4 m/s wind, 9 degrees. I was happy to not be cold but the wind was a real pain as it gusted to much more than -4 m/s. I was pleased with my broad jump as I felt a little flat, and then on the track I felt even flatter, no spring at all in the 5 bounds, which were into the wind. I had 1.90 in my head as a 10m time I wanted to go below but with the wind I’ll take it.
21 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 4 x 300m (2 mins) in ~54.7 sec averageI switched it up at the last second and opted for 300’s instead of repeat 100’s. The rule of thumb is to add 1 second per 100m for tempo runs so as I’ve been doing 100m in 16 secs it would be 18 secs per 100m for 300m, meaning 54 flat. Poor maths mid-run meant I thought I was aiming for 56 seconds on the first run and I eased down, which pulled my average up overall.
Reading over my training journal these past few weeks I feel like I’ve got a fast run in me, the weather never seems to behave which doesn’t help gauge where I am. More rain on Sunday and if there isn’t a strong wind that will be the key session for registering fast times, as the following Thursday will be very low volume.
Post-Program – Week 1
8 February
Rest
Very much needed.
9 February
Pogo Jumps – 3 x 20 secs
Broad Jump – 4, best of 246cm
Standing 5 bound – 2 per leg, best of 12.30m
Accels – 20,30,2x40m in 3.11, 4.35, 5.38 secs Freelap
Flying runs – 3 x 30E20F in 2.22 secs FreelapWet track, 4 degrees, +2 m/s wind. Good session given the conditions, most pleased with the flying runs which were as fast as I’ve managed this program. More to come.
10 February
MB Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
Bench Press – 4 x 4 x 90kg
A1 Hanging Leg Raise – 3 x 8
A2 Russian Twists – 3 x 30 x 5kg
A3 Ab Wheel – 3 x 45 secsBack to my standard upper body session this close to a competition. In fact I’ll bring the reps down further in the coming weeks.
11 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 3 x 4 x 100m (30 secs / 2.5 mins) in 16.7 secs, 16.5 secs, 16.4 secsGreat to get back into tempo runs, it’s been a while. Wasn’t sure where I’d start but I’m really happy with those times given how easy it felt.
12 February
Concept2 Exercise Bike – 45 mins (125 down to 100 Watts)
I enjoyed this for once.
13 February
Full Race Warm Up (35 mins)
Blocks – 10,20,30m in 3.10 secs / 4.25 secs
2 x 40m in 5.38 secs
2 x 30E20F in ~2.24 secsDry track, 4 degrees, +2 m/s wind. Good session, the wind chill made it quite unpleasant so I’m glad it was a short session. Pleased with the block starts having not done them all winter, though expecting jitters on race day. Flying runs were good too. I opened with 7.68 secs for 60m in each of the last two seasons, I’m almost resigned to the fact I’m likely to see 7.7* but really this Sunday is to blow the cobwebs out in preparation for the race in 2 weeks time.
14 February
A Drills – 4 x 2 x 15m
Dribble ACK, SL Scissor – 2 x 20m
2 x 40m Build Ups
Tempo – 10 x 100m with stretching in ~16.5 secsNo pressure to run these fast, I held stretches after each run which is my standard tempo workout before a race.
Excited to see my times on Sunday given how different this winter has been to my usual training. I have 2.5 hours between races so I might even try a Freelap timed 60 metres in the middle of those.
