Monday Evening - 6pm - Indoors
Treadmill Session
Overall the body feels tired today so i
decided to cut back the volume a little
and leave out the squats.

3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups
2 x strides 60/80m

60m - 15mins - 80m (95% @ 12degs)
Medball abs - 5mins various
Several sets of arm curls (just because)

Sunday Evening - 7pm - Indoors
Core Session
Medball Abs - 5mins various
3 x 25 Air Squats

Saturday Evening - 7pm - Indoors
Treadmill Endurance Session
3 sets of high knees and bum kicks
11Dips/6Pullups/22Pushups/5Chinups

2 x 2mins fast relaxed (maybe not so
relaxed) with about 4mins rest between.
Treadmill set at 8 degrees incline.

Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/forgot the pushups!
2 x 60m strides

60m - 7mins - 70m - 7mins - 80m

Medball Abs - 5mins various
3 x 25 Air Squats

Thursday Evening - 6pm - Indoors
Core Session
11Dips/8Chinups/22Pushups
Medball - 5mins various
3 x 25 Air Squats

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides
3 x 15m 4pt starts

120m Hcp - 3rd in 15.16(-6m) shut down
considerably with 10 to go as we had the
finish set up 10m past the normal finish
line and i forgot (duh!). May have got 2nd
but would not have caught the winner.

1 x 600m - 1:58 (past 200 in 35, then 400
in 74).
200m slow jog and 100m stride to cooldown.

Tuesday Evening - 6.30pm - Indoors
Core Session
11Dips/6DHPullups/22Pushups
Medball Abs - 5mins various

Monday Evening - 7.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x 60m strides

60m - 7mins - 60m - 7mins - 60m
All done at 95% incline set at 12degs

Medball Abs - 5mins various
3 x 25 Air Squats

Still not feeling 100% but got through
it ok.