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COMP 3
6 July
Climbed Snowdon – 5 hours
This was a group of 7 with mixed fitness levels so I found the pace very easy. Last time I climbed this was almost 2 years ago, it was a different route but that time was up and down in 3 hours.
7 July
OFF
Spent 7 hours on trains coming back from North Wales.
8 July
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 secs in 55.5 secs
Waterloo – 20 reps in 5:45
Mobility A (3 sets)My legs were heavy after the weekend’s excursions, pleased with the 300’s but I was trying harder than usual to hit those times. I skipped one of the circuits. This is usually my Saturday session but the plan is to do my Sat-Wed sessions on Mon-Fri and then loop back round to Saturday for Comp 4.
9 July
Pogo Jumps – 3 x 12
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.10, 4.30 Freelap
40E20F, 40E30F in 2.31, 3.44 secs Freelap
Front Squats – 3 x 2 x 92.5kg
A1 Sprinter Sit ups – 1 x 12 x 20kg
A2 Bear Dog w Tap – 1 x 12
A3 Fifer Scissors – 1 x 25
Mobility BWet track, 17 degrees, -4 m/s wind. I misread the session and didn’t write broad jumps at the start, I will have to do them on Thursday. A lacklustre session, somewhat expected given the weekend. I brought a second phone to use as a starting gun for blocks and was pleased at my reaction times. Pencilled in Wed 17th July for my next race.
10 July
Yoga – 45 mins
Mobility COffice yoga again. I drove to work and parked in South London as a dry run for next Wednesday, where I plan to compete after work. I can see it going badly but I’m thinking of it more as a data point than an open meeting. I will take my Freelap and get a timed 30m and flying 20m to then extrapolate to a predicted 100m. If I do that enough times I can start understanding what I could theoretically run in nearly every training session, which will help me a lot in programming.
11 July
Broad Jump – 256cm
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.35m
Accels – 30,40,50m in 4.25,5.40,6.48 secs freelap
3 x 60m in 4.20/5.35/7.65 secs freelap (30/40/60m)
150m in 4.30/11.25/14.80/18.55 secs freelap (30/90/120/150m)
Hang Power Clean – 2 x 2 x 60kg
Back Squat – 2 x 2 x 115kg
A1 Nordic Curls – 2 x 5 x 4 secs
A2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog 25 reps each
Mobility DDry track, 20 degrees, no wind. I’ll have to check, but that’s potentially a lifetime best in the broad jump. I changed my technique so it could be that, more aggressive with the speed of my arm swing. It didn’t seem to translate to a strong 5 bound so it was likely technique rather than increased explosiveness.
It took me a while to get into the session, I ran some 4.3’s for 30m before finding my speed. My acceleration was there but not the top speed, I always panic when it isn’t there but I know how much it can change from extra rest so I’m still enthusiastic about running on Wed. Nice to have a session with no wind for a change!
12 July
Bench Press – 3 x 2 x 92.5kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility GNo issues.
Hard to tell where I’m at this week, and the disruption will continue as I plan to do four open meetings in 29 days.
COMP 2
29 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 – 3 x 2 x 300m secs in 55.6 secs
Waterloo – 20 reps in 5:25
Bataan – 20 reps in 6:52Great series of runs, nearly all of them 55.*. Felt good and full of energy, likely due to a few weeks of 95% intensity weights and speed sessions.
30 June
Broad Jump, 4 – best of 249cm
Pogo Jumps – 3 x 10
MB Throws – 3 x 3
Blocks – 2×20, 2x30m in 3.08, 4.22 Freelap
40E20F, 40E30F in 2.16, 3.25 secs Freelap
Front Squats – 3 x 3 x 90kg
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, 18 degrees, +6 m/s wind. Pleased with the broad jump, I felt I could have PB’d if I caught a good one but I only have 4 attempts. I tried a new cue for the blocks, using my arms to create more pressure having seen Noah Lyles do it on YouTube. My 20m times were 3.05 which is partially the wind but it did feel really nice in the first few steps.
Actually a bit disappointed in the flying runs, I thought I’d be 1.07-1.08 with no wind which would be a 1.04 with the tailwind I had. I’ve had a niggly right hamstring so I’ll just be grateful I had no injury flare up.
I plan to do the full week as normal, then instead of Saturday tempo I’ll be climbing Snowdon, and I’ll pick up training again on Monday with tempo. Next race is potentially 17th July, we shall see.
1 July
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 16.5/35.0 secs 100/200m
A1 Pull ups – 9,8
A2 L-Sit – 2 x 15 secs
A3 Dips – 2 x 12
Mobility CGood session. Gymnastics is so much more enjoyable than the circuits.
2 July
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.50m
Accels – 3 x 30m in 4.25 secs freelap
3 x 60m in 4.17/5.30/7.48 secs freelap (30/40/60m)
150m in 7.75/11.15/14.60/18.15 secs freelap (60/90/120/150m)
Reverse Lunges – 2 x 6 x 50kg
RLESS – 2 x 6 x 82.5kg
A1 RDL – 2 x 6 x 92.5kg
A2 Swiss Ball Reverse Hypers – 2 x 12
B1 Nordic Curls – 2 x 5 x 4 secs
B2 Seated Leg Kicks – 2 x 8 secs
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors 25 reps each
Mobility DDamp track, +6 m/s wind, 14 degrees. A bit of rain and not the most enjoyable session. The 60’s were consistent considering it was only 3 minutes rest, almost a split 180m really. The main cue was a very relaxed upper body which has worked really well for me recently. Wasn’t able to replicate the 60m speed over 150m, a little surprised to go through 60m so much slower but the wind had died down at that point. Held my speed quite well to the line.
Great to only have 2 sets of this weight training, I’m ready to ease up and start running fast times every week. I did lightly sprain my right foot during the standing bounds, my fault for going straight into them without more of a warm up. It eased during the accelerations but I’m aware of it now a few hours later.
3 July
Bench Press – 3 x 3 x 90kg
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
Mobility EA rare chance to lift in the middle of the day, I had to double check the plates as 90kg felt so light. The whole session was a breeze.
4 July
Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.27 Freelap
3 x 120m (relaxed) in 4.43/7.97/11.53/15.20 (30/60/90/120m) Freelap
Hang Power Clean – 3 x 3 x 57.5kg
Back Squats – 3 x 3 x 110kg
Mobility FDry track, 17 degrees, -4 m/s wind. The wind couldn’t make its mind up but was impeding me a lot in the 120’s. I felt very flat today and a little achey in the quads.
5 July
Bench Press – 3 x 3 x 90kg
Rotator Cuff – 2 x 2 x 10
Pendlay Rows – 2 x 6 x 80kg
Pull ups – 2 x 6 x 12.5kg
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 5kgGoing to North Wales later today and climbing Snowdon tomorrow so no time for mobility.
A very forgettable week, my wearable has said I’m not recovering well but I haven’t changed anything so I ignored it.
COMP 1
22 June
Cooper Test – 2953m in 12 minutes
Mobility AAnother part of my annual fitness testing, I usually run ~2km of tempo at a faster pace so this is similar volume. I gave myself the day off from drills and circuits.
23 June
Broad Jump, 4 – best of 246cm
Vertical Jump, 3 – best of 58cm
MB Throws – 3 x 3
Blocks – 20,30,40m in 3.10, 4.20, 5.32 Freelap
Blocks – 4 x 60m in 4.22/5.35/7.60 secs Freelap (relaxed)
Front Squats – 3 x 3 x 90kg
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, 19 degrees, cross wind. Great session today, the shorter block starts were flat out and I was thrilled with the times. Very relaxed upper body during the sprints, so much so that I have no idea what to expect when I look at the Freelap times.
I’m really benefiting from these relaxed runs, I complain of fatigue and then always err on the side of too little recovery. Next week is back to 100% and I wouldn’t be surprised if I set some training bests.
24 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
Astrand-Rhyming Cycle Test – 6 mins
Push ups – 46
A1 Pull ups – 9,8
A2 L-Sit – 2 x 15 secs
A3 Dips – 2 x 12
Mobility CAnother test, this time on an exercise bike. I thought it would be more strenuous than it was, it felt like a rest day for me. I also did the max. push up test and was very pleased with my result. That’s it for another year of testing, back to the track tomorrow.
25 June
MB Throws – 4 x 3 x 4kg
Standing 5 bound, 2 per leg – best of 12.35m
Accels – 3 x 30m in 4.22 secs freelap
3 x 120m (95%) in 4.22/7.60/11.00/14.45 secs freelap (30/60/90/120m)
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 6 x 82.5kg
A1 RDL – 3 x 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
Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Cross-Leg Sit ups, Fifer Scissors, Hip Rock & Raise 25 reps each
Mobility DDry track, 26 degrees, +4 m/s wind. Hottest day of the year so far, cloudy with a wind at the track but I felt the heat in my garage gym. Two of the three 120’s were really strong, I’m amazed how much I’m able to relax my whole upper body and it’s helping a lot with my times. I dreaded the weights a bit but got through it unscathed, next week it’s only 2 sets and then it’s gone until winter! I’m always itching to lift when the volume is low and then happy to see the back of it once it goes.
26 June
Bench Press – 3 x 3 x 90kg
Pendlay Rows – 2 x 6 x 77.5kg
Pull ups – 2 x 6 x 10kg
Mobility EPleased with the 10kg pull ups, this was 5.45am so not peak performance.
27 June
Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.28 Freelap
5 x 150m (relaxed) in 4.40/11.72/15.15.50/19.45 (60/90/120/150m) Freelap
Hang Power Clean – 3 x 3 x 55kg
Back Squats – 3 x 3 x 110kg
Mobility FDry track, 21 degrees, cross-wind. My thighs were quite sore from the single leg work on Tuesday so acceleration felt very laboured. I ran a really nice series in the 150’s (19.4,19.4,19.5,19.1,19.4) with the 4th run being an overcompensation for what I perceived to be a slowing down on the third rep. My 10m fly times were up above 1.20 throughout so definitely a submax session. 55kg went up really nicely in the hang power clean, I almost skipped the back squats given my quad soreness but again the weight was submaximal so I eased through it.
I don’t have a race until mid-July but I’m away for a stag do next weekend so I have to plan ahead for the sessions I’ll do either side of that.
28 June
Bench Press – 3 x 3 x 90kg
Rotator Cuff – 2 x 2 x 10
Pendlay Rows – 2 x 6 x 77.5kg
Pull ups – 2 x 6 x 10kg
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 GVery comfortable.
Overall a good week and I’m happy with where I’m at speed-wise, plenty of weeks to improve. I track some key metrics (30m time, broad jump), which I can compare to last year and I’m on a similar track, which would indicate ~12.1 secs for 100m. I have four comps lined up but I may try to stage my own with Freelap and see what time I can get. I do feel there’s something to be gained from racing other people though.
PRE COMP 2
15 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 – 4 x 400m secs in 78.2 secsFeeling quite tender today, my left adductor is very noticeable. I cut a rep off the 400’s and skipped circuits as I was in London at the Health Optimisation Summit.
16 June
Bench Press – 4 x 3 x 90kg
I feel weak today, confirmed I made the right choice to move the speed session. I didn’t bother with abs, my body needs a rest.
17 June
Broad Jump, 4 – best of 245cm
MB Throws – 3 x 3
Blocks – 20,30,40m in 3.12, 4.30, 5.52 Freelap
Blocks – 4 x 60m in 4.35/5.50/7.85 secs Freelap
Front Squats – 3 x 3 x 90kg
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, 18 degrees, -4 m/s wind. The 60’s were meant to be relaxed but I forgot for the first one and went flat out – I ended up running very similar times for the next three relaxed runs. My body could do with the reduced volume for a few weeks so I’m not fussed about the times. This speed session is a day late and I’ll end up only doing one speed endurance this week, which I’ll do on the 20th.
18 June
Mobility C & D
My daughter was off sick from nursery so had to skip tempo & conditioning.
19 June
Mobility E
No time for upper body this morning and then yoga at the office was cancelled. A pretty disruptive week but expecting to get my second speed session done as planned tomorrow.
20 June
MB Throws – 4 x 5 x 4kg
Standing 5 bound, 2 per leg – best of 12.60m
Accels – 3 x 30m in 4.27 secs freelap
3 x 120m (95%) in 4.30/7.75/11.25/14.75 secs freelap (30/60/90/120m)
Hang Power Cleans – 3 x 3 x 52.5kg
Back Squat – 3 x 3 x 110kg
Mobility FDry track, 19 degrees, +4 m/s wind. Almost a full metre further in my standing 5 bound. I felt strong in the 120’s, very relaxed upper body throughout. Adding 2.5kg to my hang power cleans every week for now.
21 June
Bench Press – 3 x 3 x 90kg
Rotator Cuff – 2 x 2 x 10
Pull ups – 15
Pendlay Rows – 2 x 6 x 77.5kg
Front Plank – 3 mins 31 secs
Mobility GEarly morning session, I did a maximal set of pull ups and then front plank to failure as part of a series of annual tests I put myself through every June.
Hectic week with no real consistency, still pleased with where I am this time of the season and a full competition period to come.
PRE COMP 1
8 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 – 5 x 400m secs in 78.1 secs
Waterloo – 20 reps in 5:08
Bataan – 20 reps in 7:30
Mobility AI found it quite hard to pace the 400’s given I use the lap function of the stopwatch so can’t see intermediate times. I’ll switch to resetting each time. In terms of the speed I was comfortable and using 90 seconds rest between reps felt right.
9 June
Broad jumps, 4 – best of 247cm
MB Throws – 3 x 3
Blocks – 20,30,40,50m in 4.30, 5.35, 6.45 Freelap
Blocks – 2 x 60m in 4.27/5.37/7.57 secs Freelap
Front Squats – 4 x 3 x 90kg
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, 17 degrees, +6 m/s wind. I’m so relieved to have made it to the end of SPP, my body should slowly start recovering from a sustained heavy workload. The session today was a mere 2h15, with only front squats in the gym. The runs were okay, I didn’t feel my best and it ended up being quite a routine session. I do like the 60’s from blocks and feel more and more comfortable starting there.
10 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
A1 Pull ups – 10,9
A2 L-Sit – 2 x 20 secs
A3 Dips – 18,16
Mobility CHorrible wind on the back straight, didn’t enjoy this at all. Nice to do the gymnastics circuit as it takes a lot less time than the general strength circuits, the whole session was finished in 60 minutes.
11 June
MB Throws – 4 x 5 x 4kg
Standing 5 bound, 2 per leg – best of 11.75m
Accels – 3 x 30m in 4.25 secs Freelap
3 x 120m (95%) in 4.35/7.85/11.32/14.95 secs Freelap (30/60/90/120m)
Reverse Lunges – 3 x 6 x 50kg
RLESS – 3 x 6 x 82.5kg
A1 RDL – 3 x 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
Ab Ripper X – 7 exercises 25 reps each
Mobility DDry track, +4 m/s wind, 16 degrees. I felt good today, the wind helped. The 120’s were more like 98%, focus was on avoiding any tension in my arms as I ran. Before that I wanted to start measuring my 5 bound as that correlates nicely with 100m time. It’s from a broad jump start and I’ll look to do that each week. My chart shows that I should be able to bound more like 14 metres so I’m not sure if that’s with a run up. Either way, if I do the same thing each week then further is better.
12 June
Bench Press – 4 x 3 x 90kg
Pendlay Rows – 2 x 6 x 75kg
Pull ups – 2 x 6 x 5kg
Mobility EYoga – 45 mins
Smashed out at 6am before an office day. The building we’re in offers restorative sessions and I went to a yoga class, possibly too much focus on stretching out the lower back so it’s feeling a bit vulnerable but I reckon a good night sleep and I’ll feel great tomorrow.
13 June
Everest – 3 x 3 jumps
Accels – 3 x 30m in 4.35 Freelap
5 x 150m (relaxed) in 8.00/11.78/15.70/19.60 (60/90/120/150m) Freelap
Hang Power Clean – 3 x 3 x 50kg
Back Squats – 4 x 3 x 90kg
Mobility F14 degrees, dry track, -6 m/s wind. Likely gusting beyond 6 m/s but I cap my estimates there. I hit the first 150m too slow, coming in at 19.9 secs, the next three were around 19.6 and the last one was a leggy 20 flat with obvious fading in the last 60m. They are relaxed and 95% effort, if you take my 100% effort from last week, 18.7, and add 5% you get 19.6 which I hadn’t calculated at the time but I felt my pace was sensible. I was most pleased about holding my speed, quite often my 60-90m split was comparable to my 120-150m split. Also really happy to have a shorter session, no more calves and the abs workout is moved to tomorrow.
I have a sports massage tomorrow and will potentially push my Sat/Sun sessions to Sun/Mon to give my body a recovery day. I also have a busy weekend in London attending a conference.
14 June
Sports Massage – 60 mins
High quality massage from a local therapist, focused on chest, quads (particularly VMO) and then glutes. The plan is to do a short tempo session tomorrow and push the speed session back until Monday.