Week 20 – Summary.
- Back on synthetic but not yet in spikes.
- Have entered for NSW Country Champs next weekend
Resting HR (week avg): 55
Weight: 89.0 kg (+0)
Sleep: > 6.5 hours on 2 of 7 nights
Track sessions: 4 / 5
January 10
Rest day
January 11
Adcock. Warm and humid.
2 * 40, 2 * 50. R: 3:15 / 5:00. Moderate acceleration for the first 20m then hold.
20 * lunge with upward extension, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 4 * 10 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
4 * modified med ball and push up (15, 15 15, 15) circuit. More explosive than recent weeks. R: 1:15.
January 12
Adcock. Tempo. 4 * 200. 35.8, 33.5, 34.5, 33.4. Done 300 to 100. Slight tailwind in straight.
January 13
Mingara. Full warm up then 2 * 60m in tempo shoes at 85%. Pulled up fine.
January 14
Rest day
January 15
Mingara. 3 * 80m at 85-90% in tempo shoes . Felt good.
January 16
Tempo at Adcock. Done with the training squad and different to how I would do it solo. They do mid straight to mid straight and use the inside couple of lanes which are very rough on the bend.
5 * 200. First 3 at 30.5-32.0 (too fast), last two in the 34s.