Training Log Archive: DWadeIn the 7 days ending Feb 21, 2015:
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Friday Feb 20, 2015 #
8 PM
400m Hurdles race 1:30:00 [3]
Warm up 6.20pm
Run throughs 4x80m
Stretch and trigger
Walk hurdles drills 5H
Walk drills
Accelerations 2x80m
3x3H 16,15,14 strides
1x1H
7.50pm Race 400m Hurdles 52.87s
Run throughs 4x80m
Stretch and trigger
Walk hurdles drills 5H
Walk drills
Accelerations 2x80m
3x3H 16,15,14 strides
1x1H
7.50pm Race 400m Hurdles 52.87s
Thursday Feb 19, 2015 #
Unspecified 5 [0]
(rest day)
Wednesday Feb 18, 2015 #
Unspecified 5 [3]
(rest day)
Tuesday Feb 17, 2015 #
Gym 40:00 [2]
shoes: Nike Structures 18
Warm up
Adductor exercises squeezes and lifts 3x20.
Hamstring bridges 3x10 Straight leg, bent leg
Cleans 3x4-6 60-80kg
Abdominals
3x20 Crunches, split v-sits, Toe taps, Russian twists 8kg
Adductor exercises squeezes and lifts 3x20.
Hamstring bridges 3x10 Straight leg, bent leg
Cleans 3x4-6 60-80kg
Abdominals
3x20 Crunches, split v-sits, Toe taps, Russian twists 8kg
Monday Feb 16, 2015 #
4 PM
Hurdles Race Prep 2:00:00 [3]
shoes: Nike Structures 18
Warm up
3 laps (100m run and 100m walk)
Walk drills
Run drills
3x80m accelerations
5H from blocks 22.6s
300m - 36.6s
Warm down 3 laps jog/walk
3 laps (100m run and 100m walk)
Walk drills
Run drills
3x80m accelerations
5H from blocks 22.6s
300m - 36.6s
Warm down 3 laps jog/walk
Sunday Feb 15, 2015 #
Tempo run tempo 30:00 [2] 6.7 km (4:29 / km)
shoes: Nike Structures 18
30 min easy run