Training Log Archive: DWadeIn the 7 days ending Jan 17, 2015:
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Saturday Jan 17, 2015 #
Rehab 10:00 [1]
Calf rehab
3x20 Donkey calf raises each leg
3x20 Donkey calf raises each leg
9 AM
Sprinting -200m 2:00:00 [3]
shoes: Nike Structures 18
Warm up
3 laps (100m run/100m walk)
Ru drills
3x 80m acceleration
Session
2x[3x120m] off 80m walk(3mins) and 12mins
Core
Pit jumps
5xStanding long
5xTriple
5X 5 stride triple jump
3 laps (100m run/100m walk)
Ru drills
3x 80m acceleration
Session
2x[3x120m] off 80m walk(3mins) and 12mins
Core
Pit jumps
5xStanding long
5xTriple
5X 5 stride triple jump
Friday Jan 16, 2015 #
Stretch + Foam roll 15:00 [3]
(rest day)
Thursday Jan 15, 2015 #
11 AM
Gym 45:00 [2]
Warm up
Glute bridge raise and pulses 2x10+10
Over head squats 2x10 BW
Inch worm 2x10
Frankensteins 2x10
Iron cross 2x10 BW
Lunge and twist 2x10
Session
Reverse lunges into drive phase 3x8 with 40kg
Box Jumps (1m) 3x8 BW
Donkey Calf raises 3x20 each leg BW
Glute bridge raise and pulses 2x10+10
Over head squats 2x10 BW
Inch worm 2x10
Frankensteins 2x10
Iron cross 2x10 BW
Lunge and twist 2x10
Session
Reverse lunges into drive phase 3x8 with 40kg
Box Jumps (1m) 3x8 BW
Donkey Calf raises 3x20 each leg BW
Wednesday Jan 14, 2015 #
8 AM
Physio 40:00 [1]
Physio appointment - Sydney Sports Clinic
Massage and trigger release on left tib post.
Ankle manipulation and strapping for Left ankle/foot
Rehab: 3x20 donkey calf raises each leg
Massage and trigger release on left tib post.
Ankle manipulation and strapping for Left ankle/foot
Rehab: 3x20 donkey calf raises each leg
4 PM
Hurdles Race Prep 2:00:00 [3] ****
shoes: Nike Structures 18
Warm up
Walk drills
Hurdles drills 5H
Run over 3H x 2
Session
Blocks to 8H 36.10s
Blocks to 4H 18.08s
Blocks to 3H 13.80s
Blocks to 2H 9.87s
Blocks to 1H 5.8s
Cool down
3 laps (100m walk and 100m run)
Walk drills
Hurdles drills 5H
Run over 3H x 2
Session
Blocks to 8H 36.10s
Blocks to 4H 18.08s
Blocks to 3H 13.80s
Blocks to 2H 9.87s
Blocks to 1H 5.8s
Cool down
3 laps (100m walk and 100m run)
Tuesday Jan 13, 2015 #
9 AM
Gym 50:00 [3]
shoes: Nike Structures 18
Warm up
Frakinsteins 2x10 BW
Iron cross 2x10
Inch worm 2x10
Lunges 2x10
Over head squat 2x10 BW
Session
1. Banded squats (explosive drive up) 3x8 100kg
2. Deadlifts 3x8 100kg
3. KB hib thrusts 3x8 24kg
All sets of 90s
Core
Single leg parlov press 3x10 7kg cable
Leg raises BW 3x10
RDL cable pull 3x10 17.5kg
Frakinsteins 2x10 BW
Iron cross 2x10
Inch worm 2x10
Lunges 2x10
Over head squat 2x10 BW
Session
1. Banded squats (explosive drive up) 3x8 100kg
2. Deadlifts 3x8 100kg
3. KB hib thrusts 3x8 24kg
All sets of 90s
Core
Single leg parlov press 3x10 7kg cable
Leg raises BW 3x10
RDL cable pull 3x10 17.5kg
3 PM
Note
slept:7.0
Osteopath - Chris Jones
Got my left ankle adjusted.
Got my left ankle adjusted.
Monday Jan 12, 2015 #
4 PM
Sprinting +200m 2:00:00 [3]
shoes: Nike Structures 18
Warm up
3 laps (100m run/100m walk)
Walk drills
3x80m Accelerations
Session
2x[500m-7mins-200m] off 12mins recovery
500 - 65.6s, 200 - 23.2s
Hurdles drills explosive trail and over the top
Walk hurdles drills
Hurdles Square 2mins
Cool down
3 laps (100m walk/ 100m run)
3 laps (100m run/100m walk)
Walk drills
3x80m Accelerations
Session
2x[500m-7mins-200m] off 12mins recovery
500 - 65.6s, 200 - 23.2s
Hurdles drills explosive trail and over the top
Walk hurdles drills
Hurdles Square 2mins
Cool down
3 laps (100m walk/ 100m run)
Sunday Jan 11, 2015 #
6 PM
Tempo run 35:00 [2] 6.5 km (5:23 / km)
slept:8.0 shoes: Nike Structures 18
35 min easy run