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coolcolj
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Thursday 16th February - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 3 - Energy Work - Microcycle 6
Slight reduction in volume today and a pretty good session
The 340m runs I have been doing are actually more like 310m
Workout Rating - 8/10
Workout time - 35 mins all up including warmups at the park
Warmup
warmup - 20sec ISO holds x 2 each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home.
Slow Jog - 50m x 4 - 1 mins rest, getting faster on each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs
2 sets - 4 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies + 3 point start into 40m accleration runs to 70% speed - 1mins rest
then rest 2 mins
Tempo Runs + Energy Work
56 metres @ 70% speed - from 3 point start
rest = walk back to start - 1min
1) 3 runs - lowest 9.56secs - highest 9.77secs
2) 310m run - ran one lap around the football field - 1 min 0.77secs - 5.11 sec improvement over last week
2min rest
3) 3 x 56 metre intervals as above - times 9.69, 9.15, 9.25secs
4) 310m run - 59.47secs 6.41 sec improvement over last week!
3min rest
5) easier 56 metre run to cool down - 10.15secs
Woah! Way faster across the board. Just felt snappier and more relaxed, legs and hips much stronger and springier. The first 310m run was way faster than last week, but actually felt much easier. The 2nd one was hard, but even faster! The 56m runs were a full second faster than usual and felt pretty good. Bodyweight was higher too....
Shins were a little achey throughout so I'm gonna have to back off to let em recover. Although I felt pretty floaty on the runs, form is really changing.
Slight reduction in volume today and a pretty good session
The 340m runs I have been doing are actually more like 310m
Workout Rating - 8/10
Workout time - 35 mins all up including warmups at the park
Warmup
warmup - 20sec ISO holds x 2 each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home.
Slow Jog - 50m x 4 - 1 mins rest, getting faster on each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs
2 sets - 4 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies + 3 point start into 40m accleration runs to 70% speed - 1mins rest
then rest 2 mins
Tempo Runs + Energy Work
56 metres @ 70% speed - from 3 point start
rest = walk back to start - 1min
1) 3 runs - lowest 9.56secs - highest 9.77secs
2) 310m run - ran one lap around the football field - 1 min 0.77secs - 5.11 sec improvement over last week
2min rest
3) 3 x 56 metre intervals as above - times 9.69, 9.15, 9.25secs
4) 310m run - 59.47secs 6.41 sec improvement over last week!
3min rest
5) easier 56 metre run to cool down - 10.15secs
Woah! Way faster across the board. Just felt snappier and more relaxed, legs and hips much stronger and springier. The first 310m run was way faster than last week, but actually felt much easier. The 2nd one was hard, but even faster! The 56m runs were a full second faster than usual and felt pretty good. Bodyweight was higher too....
Shins were a little achey throughout so I'm gonna have to back off to let em recover. Although I felt pretty floaty on the runs, form is really changing.
