tag:blogger.com,1999:blog-91832882011-12-23T14:34:12.247+11:00paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.comBlogger13401100tag:blogger.com,1999:blog-9183288.post-72037046495743681862010-07-08T20:03:00.001+10:002010-07-08T20:05:16.665+10:00Thursday Evening<br />15mins run at even pace<br />Medball Abs and Mountain Climbers<br /><br /><br /><br />Wednesday Evening<br />4 x 30m easy strides<br />3 x high knees and bum kicks<br />1 x 50 strides<br />3 x 14m practice starts<br />60m race - 2nd in 8.10<br />200m race - 2nd in 27.56<br />a little later<br />6 x 200m in 38-40 last on in 32<br /><br /><br /><br />Tuesday Evening<br />15mins run gradually increasing pace<br />Medball Abs and Mountain Climbers<br /><br /><br /><br />Monday Evening<br />Various Upper Body Dips/Pullups/Pushups<br />Air Squats and Lunges - 20/18/16/14/12/10<br />Mountain Climbers - 32/28/24/20/18/14/10<br />Medball Abs - Russian Twists - 3 x 80<br />All reps with 30secs mini tramp high knee<br />jogging between each<br /><br /><br /><br />Sat/Sun off<br /><br /><br /><br />Friday Evening<br />Various Upper Body Dips/Pullups/Pushups<br />Air Squats and Lunges - 20/18/16/14/12/10<br />Mountain Climbers - 32/28/24/20/18/14/10<br />Medball Abs - Russian Twists - 3 x 80<br />All reps with 30secs mini tramp high knee<br />jogging between each<br /><br /><br /><br />Thursday Evening<br />15min run gradually increasing pace<br />Medball Abs and Mountain Climbers<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />Warmup 400m slow jogging pace then<br />3 sets of high knees and bum kicks<br />2 x 60m strides<br />1000m race - 3rd in 3:48<br />a little later <br />2 x 400m steady with 10mins rest<br /><br /><br /><br />Tuesday Evening<br />15mins run gradually increasing pace<br />Medball Abs and Mountain Climbers<br /><br /><br />Monday Evening<br />Various Upper Body Dips/Pullups/Pushups<br />Air Squats and Lunges - 20/18/16/14/12/10<br />Mountain Climbers - 32/28/24/20/18/14/10<br />Medball Abs - Russian Twists - 3 x 80<br />All reps with 30secs mini tramp high knee<br />jogging between each<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7203704649574368186?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com4tag:blogger.com,1999:blog-9183288.post-49626127386476687752010-06-28T06:47:00.001+10:002010-06-28T06:48:16.760+10:00Sunday Evening<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br />10 x 200m at 70% w/60sec rests<br />Medball Abs and Hillclimbers - 10mins<br /><br /><br /><br />Saturday Evening<br />Various Upper Body followed by<br />15min run gradually increasing the pace.<br />Medball Abs and Hillclimbers - 10mins<br /><br /><br /><br />Friday Evening<br />Various Upper Body then -<br />Warmup 3 or 4min easy jog in Mini Tramp<br />20/16/16/14/12/10 reps with 25s jog between<br />each of - Air Squats/Single Leg Lunges and<br />Hillclimbers with the latter 30/24/20/18/14/10<br />Medball Abs - 5mins<br /><br /><br /><br />Thursday Evening<br />15min easy run gradually increasing pace<br />with a sprint home last 150m<br />Medball Abs - 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps<br />3 x 15m practice starts<br />60m - 2nd in 8.4<br />Part of a 3x200x2 relay and my team<br />came in second<br /><br /><br /><br />Tuesday Evening<br />15mins easy run gradually increasing pace<br />Medball Abs - 5mins<br /><br /><br /><br />Monday Evening<br />Various Upper Body then -<br />Warmup 3 or 4min easy jog in Mini Tramp<br />20/16/16/14/12/10 reps with 25s jog between<br />each of - Air Squats/Single Leg Lunges and<br />Hillclimbers with the latter 30/24/20/18/14/10<br />Medball Abs - 5mins<br /><br /><br /><br />Sunday Evening<br />15min easy jog gradually increasing pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4962612738647668775?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-28923992498187730622010-06-20T15:02:00.002+10:002010-06-20T15:02:24.723+10:00Friday Evening<br />Various Upper Body work then<br />Air Squats 20/18/16/14/12/10<br />Lunges 20/18/16/14/12/10<br />Hillclimbers 32/28/24/20/18/14/10<br />all these done with 25secs slow jog<br />between each on the mini-tramp<br />Medball Abs 5mins various<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2892399249818773062?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com1tag:blogger.com,1999:blog-9183288.post-19395564482156723782010-06-18T16:29:00.002+10:002010-06-18T16:29:31.186+10:00Thursday Evening<br />15min easy run gradually increasing pace<br />with a sprint home last 150m<br />Medball Abs - 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />1 x single grandstand steps<br />3 x 15m practice starts<br />60m - 2nd in ??<br />400m Hcp 4th in 64s<br />3 laps steady jog to cooldown<br /><br /><br /><br />Tuesday Evening<br />15mins easy run gradually increasing pace<br />Medball Abs - 5mins<br /><br /><br /><br />Monday Evening<br />Various Upper Body then -<br />Warmup 3 or 4min easy jog in Mini Tramp<br />20/16/16/14/12/10 reps with 25s jog between<br />each of - Air Squats/Single Leg Lunges and<br />Hillclimbers with the latter 30/24/20/18/14/10<br />Medball Abs - 5mins<br /><br /><br /><br />Sunday Evening <br />15min easy jog gradually increasing pace<br />Medball Abs - 5mins<br /><br /><br /><br />Friday Evening<br />Various Upper body then -<br />Warmup 3 or 4min easy jog in Mini Tramp<br />20/16/16/14/12/10 reps with 25s jog between<br />each of - Air Squats/Single Leg Lunges and<br />Hillclimbers with the latter 30/24/20/18/14/10<br />Medball Abs - 5mins<br /><br /><br /><br />Thursday Evening<br />15min easy jog on TM<br />Medball Abs - 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />800m Hcp ?th in 2:51<br />A little while later -<br />800m relaxed jog followed even later by<br />400m relaxed jog.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1939556448215672378?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-41819637991748794042010-06-09T13:17:00.002+10:002010-06-09T13:17:57.294+10:00Tuesday Evening<br />15mins Tempo run increasing speed<br />gradually after 8mins (not fast)<br /><br /><br /><br />Monday Evening<br />600m easy jog warmup then<br />1 x 60m strides<br />600m - 2mins - 600m (steady pace)<br />Medball Abs - 5mins<br /><br /><br /><br />Friday Evening<br />3mins easy jog warmup then<br />Then following exercises done like this<br />20/18/16/14/12/10 with 30secs jog<br />between each<br />Air Squats<br />Alternate Lunges<br />Hillclimbers<br />Medball Abs 5mins<br /><br /><br /><br />Thursday Evening<br />600m slow jog warmup then<br />600m - 2mins - 600m (steady pace)<br />Medball Abs - 5mins<br /><br /><br /><br />Two weeks of nothing at all then -<br />Wednesday Evening<br />Knox masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />3 x 20m practice starts<br />100m race - 2nd in 12.97 (Time???)<br />a little while later -<br />800m steady pace run<br />400m steady pace run<br />400m steady pace run<br />(just building up a little fitness again)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4181963799174879404?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-36344668629471815342010-05-20T19:15:00.002+10:002010-05-20T19:15:49.871+10:00Wednesday Evening<br />Knox Masters<br />Arrived with a slight headache and<br />should not have run!<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps<br />3 x 20m practice starts<br />60m - 2nd in 8.40<br />200m Hcp (Scr) 3rd in 27.85<br />about 15mins later -<br />400m in 70s for for some extra<br />training.<br />After this my headache got much<br />worse and continued until migraine<br />status later at home.<br />(i will not learn!!!)<br /><br /><br /><br /><br />Monday Evening <br />3km run easy steady pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3634466862947181534?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-59768253907213185112010-05-16T20:09:00.002+10:002010-05-16T20:09:57.316+10:00Sunday Evening<br />Just done - 2km run (1st k easy then <br />gradual increase to solid last 400m)<br /><br /><br /><br />Friday Evening<br />Easy warmup on mini trampoline then<br />Sets of 20/18/16/14/12/10 followed between<br />each by 30secs of jogging on the tramp<br />90secs between sets<br />Sets were -<br />Air Squats<br />Lunges<br />Hillclimbers<br />Then Medball Abs - 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks then<br />2 x single grandstand steps<br />3 x practice starts<br />800m Hcp - 2:46 (happy with that)<br />about 20mins later -<br />2 x double diagonal grandstand steps<br />with a few mins between each<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5976825390721318511?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-45154065924814853992010-05-11T22:51:00.001+10:002010-05-11T22:52:08.956+10:00Tuesday Evening<br />4km easy run on the TM<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4515406592481485399?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-17318952773792195242010-05-11T15:18:00.001+10:002010-05-11T15:19:13.269+10:00Saturday Evening<br />3 x high knees and bum kicks<br />1 x 70m easy strides<br />400m at 75%<br />2mins rest<br />300m at 75%<br />2mins rest<br />300m at 75%<br />200m solid walk to cooldown<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1731895277379219524?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-16243639779155725922010-05-07T23:40:00.002+10:002010-05-07T23:40:23.494+10:00Friday Evening<br />Cardio/General Fitness<br />I tried a similar session to the<br />one i did last Saturday morning.<br />3 sets of high knees and bum kicks<br />Air Squats 20/18/16/14/12/10/8/6/4/2<br />With around 30m run at 75% between<br />each set and the following sets.<br />Lunges 20/18/16/14/12/10<br />Hillclimbers 20/18/16/14/12/10<br />Medball Abs 5mins (Russian Twists)<br />A pretty tough session but at about<br />80% of the intensity of Saturday's.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1624363977915572592?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-28556201539070147092010-05-06T06:55:00.002+10:002010-05-06T06:55:41.276+10:00Wednesday Evening<br />Knox Masters<br />Have spent most of the time since last<br />Saturday with very sore legs but finally<br />came good to be able to race.<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps<br />3 x 20m practice starts<br />80m race - 3rd in 10.5<br />310m in 45s (45s NOSP)<br />3 x 40m Flat out 5mins rests<br /><br /><br /><br />Monday Evening<br />Legs very sore so modified session<br />Upper Body Exercises - Various<br />Medball Abs 5mins<br />3 x 40 Upright leg cycling on P/Tower<br />100+100+100+100+100+100+100<br />Run at 75% with 30sec rests<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2855620153907014709?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-42826678309950671392010-05-02T12:26:00.001+10:002010-05-02T12:27:05.392+10:00Saturday Morning<br />50min Cardio Session with<br />Step Into Life Group Outdoor PT<br />Mostly leg work and very very<br />tough session<br /><br /><br /><br />Friday Evening<br />3 x 25 Weighted Vest Squats<br />Medball Abs - 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps fast<br />3 x 20m practice starts<br />70m race - 3rd in 9.25<br />about 20mins later<br />200m as part of a 4 x 200m relay<br />about 15mins later<br />3 x 40m run flat out with 5mins rests<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4282667830995067139?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-5548206292077981342010-04-23T17:34:00.001+10:002010-04-23T17:35:05.059+10:00Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps<br />4 x 20m practice starts<br />80m race - 2nd in 10.8<br />about 20mins later -<br />300m race - 2nd(DH) in 43.5<br />about 30mins later - <br />3 x 40m flat out (5mins rests)<br /><br /><br /><br />Sunday Evening<br />3 sets of high knees and bum kicks<br />100+100+100+100+100+100<br />+100+100+100+100+100+100<br />Medball abs - 5mins<br /><br /><br /><br />Saturday Evening<br />3 sets of high knees and bum kicks<br />1 x 60m strides<br />40m - 6mins - 40m - 6mins - 40m<br />Run at 95%<br />Medball Abs - 10mins<br />3 x 30 Weighted Vest Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-554820629207798134?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-42775836540178265582010-04-16T19:21:00.002+10:002010-04-16T19:21:56.837+10:00Friday Evening<br />Tempo Session<br />100+100+100+100<br />+100+100+100+100<br />+100+100+100+100<br />Run at 75% - + = 30s<br />Medball Abs - 5mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4277583654017826558?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-90495354914194131342010-04-15T21:34:00.001+10:002010-04-15T21:35:13.358+10:00Thursday Evening<br />Tempo Session<br />100+100+100+100<br />+100+100+100+100<br />+100+100+100+100<br />Run at 70% - + = 30s<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />2 x single grandstand steps<br />2 x 15m practice starts<br />2 x 25m practice starts<br /><br />60m - 2nd in 8.16<br />400m - 2nd in 63.8<br />4 x 40m mini hcp races against<br />2 others - run flat out with<br />around 5mins between each<br /><br /><br /><br />Monday Evening <br />3 sets of high knees and bum kicks<br />1 x 60m strides<br />40m - 6mins - 40m - 6mins - 40m<br />Run at 95%<br />Medball Abs 5mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-9049535491419413134?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-47032818717397323542010-04-10T00:09:00.002+10:002010-04-10T00:09:47.024+10:00Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 60m strides<br />40m - 5mins - 40m - 5mins - 40m<br />run at 95%<br />2 x 30 Squats with weighted vest<br />Medball Abs 10mins<br /><br /><br /><br />Thursday Evening<br />2 x 30 Squats with weighted vest<br />DL 1 x 3 x 70kg/1 x 5 x 70kg<br />Medball Abs 10mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 30m easy strides<br />3 sets of high knees and bum kicks<br />2 x single grandstand steps - fast<br />2 x 15m practice starts<br />2 x 20m practice starts<br />80m - 2nd no time recorded<br />300m - 3rd in 44.8<br />3 x 40m flat out<br /><br /><br /><br />Sunday Afternoon<br />Approx 3kms in total including<br />2 Sprints up the Anderson St hill<br />(about 300m quite steep)<br /><br /><br /><br />Saturday Afternoon<br />Various Upper Body Exercises<br />Medball Abs 10mins<br />3 x 30 Squats with weighted vest<br /><br /><br /><br />Friday Evening<br />3 x 30 Squats with weighted vest<br />Medball Abs 5mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4703281871739732354?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-24786347560941212932010-04-02T01:01:00.002+11:002010-04-02T01:01:34.603+11:00Thursday Evening<br />3 x 30 Squats with weighted vest<br />Medball Abs 5mins<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />4 x 40m strides easy<br />3 sets of high knees and bum kicks<br />4 x 15 out to 40m practice starts<br />60m - 2nd 8.1<br />100m 2nd 13.5<br />6 or 7 x hurdles practice (4 cones)<br /><br /><br /><br />Tuesday Evening<br />Various Upper Body Exercises<br />Medball Abs 5mins <br /><br /><br /><br />Monday Evening<br />Various Upper Body Exercises<br />Medball Abs 5mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2478634756094121293?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-72573840857949443772010-03-27T12:30:00.001+11:002010-03-27T12:31:05.148+11:00Saturday Late Morning<br />Various Upper Body Exercises<br />Medball Abs 10mins<br />3 x 30 Air Squats (weighted vest)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7257384085794944377?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-29205924305443466852010-03-26T23:06:00.001+11:002010-03-26T23:07:05.327+11:00Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 7mins - 60m - 7mins - 60m<br />Run at 95% <br /><br />Medball Abs - 5mins various<br />2 x 30 Air Squats (weighted vest)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2920592430544346685?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-56091519763196945292010-03-26T07:03:00.002+11:002010-03-26T07:03:48.429+11:00Friday Morning<br />Tempo Session<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% - ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5609151976319694529?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-3305661618895109612010-03-25T23:16:00.002+11:002010-03-25T23:16:33.153+11:00Thursday Evening<br />Various Upper Body Exercises<br />Medball Abs 10mins various<br />2 x 30 Air Squats (weighted vest)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-330566161889510961?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-52127906943087722812010-03-24T23:03:00.001+11:002010-03-24T23:04:32.172+11:00Wednesday Evening<br />Knox Masters<br />3 x 40 strides easy<br />3 sets of high knees and bum kicks<br />2 x 30m strides quicker<br />2 x 15m practice starts<br /><br />60m - 3rd in 8.25<br />20mins later<br />200m - 1st in 27.68<br />Need to add some pure speed<br />and work on my starts again.<br /><br />Some hurdles practice work with<br />4 cones set up to work on getting<br />the spacing for 3 steps between<br />each right.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5212790694308772281?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-2953724683780174622010-03-23T19:34:00.002+11:002010-03-23T19:34:47.567+11:00Tuesday Evening <br />Various Upper Body Exercises<br />Medball Abs - 5mins various<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-295372468378017462?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-82590674361517273192010-03-22T21:03:00.002+11:002010-03-22T21:03:32.538+11:00Monday Evening<br />Various Upper Body Exercises<br />Medball Abs - 5mins Various<br /><br />I'm resting the legs until Masters on<br />Wednesday night. I was going to run<br />in an 800m race but i think i might<br />do a 60m and a 200m instead!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8259067436151727319?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-74409141094399508412010-03-21T17:20:00.002+11:002010-03-21T17:20:54.193+11:00Sunday Afternoon<br />Victorian Masters State Champs<br />400mHurdles - 1st 78s at my first attempt<br />at the long hurdles. I was the only runner<br />in my age group in the race so i collected<br />the Gold Medal for what it's worth!!!<br />I'll take what i can get - it was bloody<br />tough (thought i was going to faint at one<br />point).<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7440914109439950841?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-30976738443316023092010-03-20T18:27:00.001+11:002010-03-20T18:28:17.787+11:00Saturday Afternoon<br />Victorian Masters State Champs<br />400m - last in 64.74 (best forgotten)<br />Had to wait around today in very warm<br />conditions for about 5 hours as the heats<br />were cancelled due to only 7 entrants.<br />I guess i could put it down to that for<br />my shocker today - i don't know??<br />I never run well in the heat and the<br />waiting around didn't work well either.<br />I felt really good in the morning when i<br />arrived there and probably would have<br />run much better had there been a heat<br />then and there.<br />I have to try and recover for the 400mH<br />tomorrow - we'll see<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3097673844331602309?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-91045358375327162562010-03-19T23:53:00.002+11:002010-03-19T23:53:39.031+11:00Friday Evening<br />Medball Abs 10mins<br /><br /><br /><br />Thursday Evening<br />Various Upper Body Exercises<br />Medball Abs 10mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-9104535837532716256?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-90179451034649026682010-03-17T21:42:00.002+11:002010-03-17T21:42:19.221+11:00Wednesday Evening<br />Warmup 400m slow jogging then<br />3 sets of high knees and bum kicks<br />2 x 30m strides<br />2 x 15m practice starts<br /><br />300m - 1st in 43.84<br />A nice tune-up run pushing hard from<br />the 200m and overhauling a couple of<br />other runners running off big handicaps.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-9017945103464902668?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-19683027345825012432010-03-16T20:18:00.001+11:002010-03-16T20:19:32.495+11:00Tuesday Morning<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% - ++ = 60sec<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1968302734582501243?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-73284645974882492382010-03-15T23:27:00.002+11:002010-03-15T23:27:56.542+11:00This weekend i have the Vic Masters<br />State Championships - I'm entered to<br />run 400m on Saturday (possible heat<br />and final) and 400mH on Sunday (final<br />only). My final tuneup will be a 300m<br />race on Wednesday night.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7328464597488249238?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-81015848586043913482010-03-15T22:33:00.002+11:002010-03-15T22:35:10.066+11:00Monday Night<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />100m at 95%<br />15mins break including Medball Abs<br />100m at 95%<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8101584858604391348?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-3391299560117215832010-03-14T19:29:00.002+11:002010-03-14T19:29:17.058+11:00Sunday Night<br />Various Upper Body Exercises<br />Medball Abs - 10mins various<br />Air Squats 2 x 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-339129956011721583?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-5226100071878884162010-03-13T20:38:00.003+11:002010-03-13T20:40:03.314+11:00Saturday Night<br />Various Upper Body Exercises<br />Medball Abs - 10mins various<br />Air Squats 2 x 30<br /><br /><br /><br />Friday Morning<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% - ++ = 60s<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-522610007187888416?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-11722099282523374822010-03-11T23:22:00.001+11:002010-03-11T23:23:07.918+11:00Thursday Evening<br />Medball Abs - 5mins various<br />Air Squats 2 x 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1172209928252337482?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-73659443419743679912010-03-11T23:04:00.003+11:002010-03-11T23:19:51.949+11:00Wednesday Evening<br />Knox Masters<br />Arrived not knowing what was on<br />the program for the night.<br />Warmup 400m slow jogging pace then<br />3 sets of high knees and bum kicks<br />2 x 30m strides<br />2 x 15m practice starts<br />1 x 50m strides (a little more effort)<br /><br />400m Hcp - 4th in 63<br />Started at 57s and passed around 8<br />runners to cross the line right on<br />2:00 in 4th place. Extremely pleased<br />with the run having not run at all for<br />15 days and having recovered from a<br />virus. I did however develop quite a<br />headache later in the night and into<br />the next morning. <br /><br /><br />Tuesday March 9<br />Medball Abs - 5mins various<br /><br /><br />Sunday March 7<br />Medball Abs - 5mins various<br /><br /><br />Saturday March 6<br />Medball Abs - 5mins various<br /><br /><br />Decided on a few days off from training<br />then caught a virus which knocked me around<br />for well over a week so no training done<br />again until Saturday March 6.<br /><br /><br />Wednesday Feb 24<br />Various Upper Body Exercises<br />Medball Abs - 5mins various<br />Air Squats 2 x 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7365944341974367991?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-89805938369929025552010-02-23T07:07:00.002+11:002010-02-23T07:07:48.665+11:00Tuesday Morning <br />Tempo Session<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% - ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8980593836992902555?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-74287971499082436702010-02-22T20:13:00.002+11:002010-02-22T20:13:52.928+11:00Monday Evening<br />3 sets of bum kicks and high knees<br />1 x 80m strides<br />300m run at 90%<br />15mins (incl Medball Abs 5mins)<br />300m run at 90%<br />2 x 30 Air Squats<br /><br /><br /><br />Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />100m run at 95%<br />14mins (incl Medball Abs 5mins)<br />100m run at 95%<br />2 x 30 Air Squats<br /><br /><br /><br />Friday Morning<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% - ++ = 60secs<br /><br /><br /><br />Wednesday Evening<br />Knox Masters<br />5km run easy(not race) 30mins approx<br /><br /><br /><br />Tuesday Evening<br />Various Upper Body Exercises plus<br />Medball Abs 5mins<br />2 x 30 Air Squats<br /><br /><br /><br />Tuesday Morning<br />3km run in 15:27<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7428797149908243670?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-61608104383332748402010-02-15T20:02:00.001+11:002010-02-15T20:03:15.325+11:00Monday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />300m run at 90%<br />15mins including Medball Abs 5mins<br />300m run at 90%<br />2 x 30 Air Squats<br /><br /><br /><br />Monday Morning<br />3km run around the lake without<br />pushing in 16:47<br /><br /><br /><br />Sunday Evening<br />Medball Abs - 5mins various<br />2 x 30 Air Squats<br /><br /><br />Saturday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />100m run at 95%<br />12mins including Medball Abs 5mins<br />100m run at 95%<br />2 x 30 Air Squats<br /><br /><br /><br />Friday Evening<br />Medball Abs - 5mins various<br />2 x 30 Air Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6160810438333274840?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-58625431223835610562010-02-11T19:53:00.002+11:002010-02-11T19:53:19.970+11:00Thursday Evening<br />A light upper body session plus<br />Medball Abs - 5mins various<br />1 x 30 Air Squats<br /><br /><br /><br />Wednesday Evening - Humid<br />Knox Masters<br />Warmup 400m slow jogging pace then<br />3 sets of high knees and bum kicks<br />1 x 30m strides<br />2 x 15m practice starts<br />1 x 50m strides<br />300m race - 5th in 43.02<br />15mins<br />120m run at 95%<br />15mins<br />120m run at 95%<br /><br /><br /><br /><br /><br />Tuesday Evening<br />Various upper body exercises plus<br />Medball abs - 5mins various<br />2 x Air Squats (30/30)<br /><br /><br /><br />Monday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />300m run at 90%<br />15mins including Medball Abs 5mins<br />300m run at 90%<br />2 x Air Squats (25/30)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5862543122383561056?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-45267468673960728432010-02-07T19:06:00.002+11:002010-02-07T19:06:46.438+11:00Sunday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />300m run at 90%<br />15mins including Medball Abs 5mins<br />300m run at 90%<br />2 x Air Squats (25/30)<br /><br /><br /><br />Saturday Evening<br />Various Upper Body Exercises plus<br />Medball Abs - 5mins<br />2 x Air Squats (25/30)<br /><br /><br /><br />Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />100m run at 95%<br />15mins including Medball Abs - 5mins<br />100m run at 95%<br />2 x Air Squats (25/25)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4526746867396072843?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-62775730426791907082010-02-04T16:53:00.002+11:002010-02-04T16:53:19.104+11:00Wednesday Evening<br />Various upper body work and Medball abs<br />2 x 25 Air Squats<br /><br /><br /><br />Tuesday Evening<br />Various upper body work and Medball Abs<br /><br /><br /><br />Tuesday Morning<br />3km run around the lake course again but this<br />time able to push hard without the soreness for<br />14:52 - much better!<br /><br /><br /><br />Monday Morning<br />3km run around the lake course 16:25 - legs still <br />very sore and tired from several days before!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6277573042679190708?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-59660331350358743462010-01-31T01:50:00.002+11:002010-01-31T01:50:52.624+11:00Saturday Evening <br />3 sets of high knees and bum kicks<br />1 x 70m strides<br />300m - 15mins - 300m (90%)<br />Medball Abs - 5mins various<br />2 x 25 Air Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5966033135035874346?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-63137838480062703012010-01-30T01:50:00.002+11:002010-01-30T01:50:51.029+11:00Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 80m strides<br />100m - 12mins - 100m<br />Run at 95%<br />Medball Abs - 5mins various<br />2 x 20 Air Squats<br /><br /><br /><br />Friday Morning <br />Easy 20min run mainly for recovery as my<br />legs were still quite sore from Wednesday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6313783848006270301?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-70265721283980559472010-01-27T22:39:00.002+11:002010-01-27T22:39:44.296+11:00Wednesday Evening<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets high knees and bum kicks<br />3 x practice starts 15/30/40<br />60m - 3rd in 8.35<br />200m - 3rd in 27.70<br />2 x 120m fast with 15mins between<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7026572128398055947?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-51351809169684069112010-01-25T22:47:00.002+11:002010-01-25T22:47:29.853+11:00Monday Evening <br />3 sets of high knees and bum kicks<br />1 x 70m strides<br />60m - 6mins - 60m - 6mins - 60m<br />Medball Abs - 5mins various<br /><br /><br /><br />Monday Morning<br />3km around the usual lake course 15:43<br />Haven't done that one for about 2 weeks.<br /><br /><br /><br />Had 4 days off from running as i sometimes<br />do from time to time to give myself a rest.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5135180916968406911?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-50182141443039555932010-01-20T23:03:00.002+11:002010-01-20T23:03:21.114+11:00Wednesday Evening - 7pm - Quite Warm<br />Knox Masters<br />Warmup 3laps slow jogging pace then<br />3 sets of high knees and bum kicks<br />3 x 40m strides<br />800m - 2nd in 2:50 struggled with breathing<br />somewhat.<br />4km Hcp - 6th in 23:02 hard work after the<br />800!<br /><br /><br /><br />Tuesday Morning <br />20min run for time gradually increasing pace<br />from 10mins<br /><br /><br /><br />Monday Evening<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br />60m - 7mins - 60m - 8mins - 60m<br />Medball Abs - 5mins various<br /><br /><br /><br />Monday Morning<br />20min run for time gradually increasing pace<br />from 10mins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5018214144303955593?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-69888153252247036322010-01-17T21:18:00.002+11:002010-01-17T21:18:15.949+11:00Sunday Evening<br />Tempo Session<br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70-75% ++ = 60secs<br /><br /><br /><br />Sunday Morning <br />Warmup 5min slow jogging then<br />5mins at approx 3km pace<br />2min rest<br />3mins a little quicker<br />Solid 2min walk to cooldown<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6988815325224703632?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-30249701970107349112010-01-16T22:01:00.002+11:002010-01-16T22:01:35.051+11:00Saturday Evening<br />100PushupsChallenge Post Wk2 Test<br />25 Good Form Pushups<br />(Not surprised as i could only manage<br />18 at the start of Wk1. Not really sure<br />that this training system will get me<br />even as far as 40?? - I'll be happy if it<br />does though!)<br /><br /><br /><br />Saturday Morning <br />Warmup 5mins slow jogging pace<br />4 x 2mins at steady pace with 90s<br />rests between each.<br /><br /><br /><br />Friday Evening<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br />400m - 90s - 400m - 90s - 200m<br />150s - 2min run at solid relaxed pace<br />(first 3 runs at around 75%)<br /><br /><br /><br />Friday Morning<br />25min run for time with a few speed<br />changes - fairly easy!<br /><br /><br /><br />Thursday Evening<br />100PushupsChallenge (Wk2 D3 - 76 total)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3024970197010734911?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-80845663912623295442010-01-14T09:09:00.002+11:002010-01-14T09:09:52.278+11:00Due to extremely hot weather conditions<br />in Melbourne on Monday and Tuesday, i<br />cancelled 3 of my scheduled sessions which<br />would have been a 3km run on both Mon and<br />Tues mornings and a split session of 2 x 300/<br />30s/100 on Mon night. I had very little sleep<br />on Sun and Mon night due to very hot over-<br />night temps and consequently i have the same<br />feeling that i would if i had been overtraining!<br />Heart rate up and headaches etc.<br />This is what happened on Wednesday night -<br /><br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 40m strides<br />3 x 20m practice starts<br /><br />400m - 2nd in 66.xx<br />Had a good lead at the top of the straight<br />and hit the wall so hard that it was like treading<br />water in a pool. Could barely walk over the<br />finish line and was beaten by 2secs into second<br />place. Probably the worst 400m i have ever<br />run (ran 62.37 2 weeks ago).<br />I decided to end the night there and went home<br />early.<br />Today (Thursday i have a bad headache and<br />will stay home from work)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8084566391262329544?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-62351148911674483382010-01-10T20:29:00.002+11:002010-01-10T20:29:41.907+11:00Sunday Evening - 7pm - Very Warm<br />Tempo Session<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at 70% ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6235114891167448338?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-33170362487381753822010-01-09T12:03:00.001+11:002010-01-09T16:07:14.844+11:00Saturday Afternoon - 3.30pm - Very Warm<br />100Pushup Challenge Wk2 D1 (Total 53)<br />The first day of each week is the toughest<br />as the breaks between sets are the shortest!<br /><br /><br /><br />Saturday Morning - 10am - Indoors<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 7mins - 60m - 7mins - 60m<br />Medball Abs - 5mins various<br /><br /><br /><br />Friday Morning - 6.30am - Cool<br />3km run was a slow struggle which was<br />a sign of my tiredness or being a little<br />unwell perhaps - 17:43<br /><br /><br /><br />Thursday Evening - 7-30pm - Mild/Warm<br />100Pushup Challenge - Wk1 D3 (Total 57)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3317036248738175382?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-12436263597316941512010-01-07T06:46:00.001+11:002010-01-07T06:47:14.912+11:00Wednesday Evening - 7pm - Mild<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 40m strides<br />3 x 10m practice starts<br /><br />200m Hcp - 2nd in 27.43<br />5kms - 29:59<br /><br /><br /><br />Tuesday Evening<br />100 Pushup Challenge Wk1 D2 (Total 50)<br /><br /><br /><br />Tuesday Morning's run abandoned after<br />about 5mins - not feeling well.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1243626359731694151?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-85182099681063079642010-01-04T20:31:00.002+11:002010-01-04T20:31:51.814+11:00Monday Evening - 7pm - Warm<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />300m - 30secs - 100m<br />20mins (inc Medball Abs 5mins)<br />300m - 30secs - 100m<br /><br /><br /><br />Monday Morning - 6.25am - Cool<br />3km run usual course - 15:07<br /><br /><br /><br />Sunday Evening - 7.30pm - Mild/Warm<br />100 Pushups Challenge (total 38)Wk1 D1<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at approx 70% ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8518209968106307964?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-27591554322257899042010-01-01T22:58:00.002+11:002010-01-01T22:58:46.660+11:00Friday Evening - 7pm - Mild/Humid<br />Speed Session<br />3 sets of high knees and bum kicks<br />1 x 70m stides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />Run at 95%<br />Medball Abs - 5mins various<br /><br /><br /><br />Friday Morning - 11.30am - Mild/Humid<br />25min run for time including some hills and<br />speed changes along the way.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2759155432225789904?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-12083060540223882652009-12-31T00:05:00.001+11:002009-12-31T00:06:14.623+11:00Wednesday Evening - 7pm - Very Hot<br />Knox Masters (Temp over 35C)<br />Warmup 400m slow jogging pace followed by<br />3 sets of high knees and bum kicks<br />2 x 40m strides<br />2 x 20m practice starts<br /><br />60m - 3rd time not recorded<br />200m - 2nd in 27.84 (all runners times approx<br />1sec slower than usual - heat and headwind)<br />800 - relaxed jog coming home last 200m<br />Not spectacular but got through a difficult<br />night.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1208306054022388265?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-77240309492688718112009-12-29T22:06:00.002+11:002009-12-29T22:06:13.884+11:00Tuesday Morning - 10am - Mild/Sunny<br />3km run over the usual course pushing<br />quite hard today. Managed a PB of<br />14:51 for the trip (this course) so i'm<br />very pleased with my current training.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7724030949268871811?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-20158778774375809522009-12-29T00:01:00.001+11:002009-12-29T00:02:07.103+11:00Monday Evening - 6.30pm - Mild/Warm<br />Split Run Session<br />3 sets of bum kicks and high knees<br />1 x 70m strides<br /><br />300m - 30s - 100m<br />Quick relaxed/Fast<br />20mins rest which included Medball Abs<br />300m - 30s - 100m<br />Quick relaxed/fast<br /><br /><br /><br />Monday Morning - 11am - Mild<br />25mins run for time including some hills<br />and various speed changes etc<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2015877877437580952?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-33857621816401440052009-12-28T01:58:00.002+11:002009-12-28T01:58:35.390+11:00Sunday Evening - 7.30pm - Mild<br />Tempo Session<br />2 x 70m strides<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at approx 70% - ++ = 60s<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3385762181640144005?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-36731794072141644292009-12-26T19:14:00.002+11:002009-12-26T19:14:57.949+11:00Saturday Evening - Boxing Day<br />Speed Session<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />run at 95%<br />Medball Abs - 5mins various<br /><br /><br /><br />Friday Evening - 7pm - Indoors<br />Upper Body Workout<br />Various Dips/Pullups/Pushups and<br />Medball Abs - 3 sets of each<br />Quite low numbers as i have not<br />done these for a while and have<br />lost a lot of upper body strength.<br /><br /><br /><br />Friday Morning - Christmas Day<br />A slow TM run for time - 25mins at<br />various speeds and inclines<br /><br /><br /><br />Thursday - Rest<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3673179407214164429?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-61812648883381164152009-12-24T07:13:00.001+11:002009-12-24T07:14:06.034+11:00Wednesday Evening - 7pm - Very Hot<br />Knox Masters - in 39C heat!!!!!!!!!!!!!!<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />2 x 30m strides<br />3 x 15m practice starts<br /><br />400m - 2nd in 62.37 (fastest 400m in<br />four an a half years !!!)<br />Then ran around 2kms as part of a<br />relay and struggled a bit in the very<br />very hot conditions.<br /><br /><br /><br /><br />Tuesday Morning - 6.25am - Cool<br />3km run around the usual course pushing<br />a little harder - 15.21<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6181264888338116415?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-33247483425363824302009-12-21T22:11:00.001+11:002009-12-21T22:12:11.667+11:00Monday Evening - 7.20pm - Warm<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />300m - 30s - 100m<br />20mins including Medball abs 5mins<br />300m - 30s - 100m<br />fast relaxed then very fast<br /><br /><br /><br />Monday Morning - 6.25am - Cool<br />3km run usual course - 15:45<br /><br /><br /><br />Sunday Evening - 7pm - Mild<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />run at 70% - ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3324748342536382430?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-61766219286239505002009-12-20T17:32:00.002+11:002009-12-20T17:32:29.338+11:00Saturday Evening - 8pm - Mild<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />Run at 95%<br />Medball Abs - 5mins various<br /><br /><br /><br />Saturday Morning - 8.30am - Indoors<br />25mins of running on the TM with various<br />speeds and inclines.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6176621928623950500?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-32322180119201487002009-12-18T22:45:00.002+11:002009-12-18T22:46:50.561+11:00For various reasons Thursday and Friday<br />have ended up being rest days from a <br />training point of view.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3232218011920148700?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-31866773681267641572009-12-18T22:44:00.002+11:002009-12-18T22:44:32.945+11:00Wednesday Evening - 7pm - Very Warm<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />4 x 25m strides<br />3 x 15m practice starts<br /><br />60m - 8.17 (3rd)<br />200m - 27.29 (4th)<br /><br />400m - quick relaxed last 200m in 32<br /><br />Particular focus is on 400m at the moment<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3186677368126764157?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-3206298122202892072009-12-15T23:03:00.001+11:002009-12-15T23:04:01.701+11:00Tuesday Evening - 7pm - Warm<br />Warmup 400m slow jogging followed by<br />1 x 70m strides<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at approx 70% - ++ = 60secs<br /><br /><br /><br />Tuesday Morning - 6.25am - Cool<br />3km in 15:16 which is 1sec outside my best<br />for this course set in 2005. Pushed quite hard<br />early and it showed in the latter stages.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-320629812220289207?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-70779079358772269902009-12-14T23:17:00.001+11:002009-12-14T23:18:06.800+11:00Monday Morning - 6.25am - Cool<br />3kms usual course - 16:25<br />no training Mon night due to my son's<br />Grade 6 Graduation.<br /><br /><br /><br />Saturday Afternoon - 5pm - Mild<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />300m - 30secs - 100m<br />17mins break including 5mins various<br />medball abs<br />300m - 30secs - 100m<br /><br /><br /><br />Friday Morning - 6.30am - Indoors<br />20mins of running on the TM not too<br />strenuous mostly for recovery.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7077907935877226990?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-44904872701205054052009-12-10T20:05:00.002+11:002009-12-10T20:05:47.469+11:00Wednesday Evening - 7pm - Warm<br />Knox Masters<br />Warmup 800m slow jogging followed by<br />3 sets of high knees and bum kicks<br />2 x 30m strides<br />2 x 15m practice starts<br /><br />90m race - 3rd in 11.79 - ordinary!<br />400m race - 66 - a shocker!<br />3km - 18:49 - a shocker!<br /><br />Of course i should expect this after such<br />a good 3km run in the morning.<br />Thursday will be a rest day.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4490487270120505405?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-3772658512095815172009-12-09T07:09:00.002+11:002009-12-09T07:09:54.340+11:00Wednesday Morning - 6.30am - Cold<br />3km around usual course - 15:37 and <br />felt strong - best time for 3 or 4 years.<br /><br /><br /><br />Tuesday Evening - 7pm - Cool<br />3 sets of high knees and bum kicks<br /><br />200++200++200++200++200<br />++200++200++200++200++200<br />Run at approx 70% ++ = 60s<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-377265851209581517?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-56107069150226884172009-12-08T09:27:00.001+11:002009-12-08T09:28:05.001+11:00Tuesday Morning - 6.30am - Cool<br />20min run on the TM with a few hills<br />added here and there.<br /><br /><br /><br />Monday Evening - 7pm - Mild<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 7mins - 60m - 7mins - 60m<br />run at 95%<br />Medball Abs - 5mins various<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5610706915022688417?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-91535140229394760212009-12-07T07:16:00.002+11:002009-12-07T07:16:32.773+11:00Monday Morning - 6.30am - cool<br />3kms in 16:17 (first bit a struggle!)<br /><br /><br /><br />Friday Morning - 6.30am - cool<br />3kms in 16:25<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-9153514022939476021?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-39059803189240835482009-12-02T21:47:00.002+11:002009-12-02T21:47:50.863+11:00Wednesday Evening - 7pm - Very Warm<br />Warmup 800m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 40m strides<br /><br />600m - 3rd in 1:51<br />2.13km - 11:21 as part of a relay<br /><br /><br /><br />Tuesday Evening - 8pm - Cool<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />run at 95%<br /><br /><br /><br />Tuesday Morning - 6.25 - Cool<br />3km run local street course - 15:50<br />Pleased with that - slowly improving!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3905980318924083548?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com1tag:blogger.com,1999:blog-9183288.post-46487466739450385622009-11-30T20:39:00.002+11:002009-11-30T20:39:14.649+11:00Monday Evening - 6.30pm - Cool<br />Tempo Session<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br /><br />200++200++200++200<br />++200++200++200++200<br />run at 75% ++ = 60s<br /><br /><br />Monday Morning - 6.25am - Cool<br />3km around local street course - 16:28<br /><br /><br />Sunday Evening - 6pm - Cool<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />300+++300+++300<br />+++300+++300<br />run at approx 70% +++ = 90s<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4648746673945038562?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-40083391427475064912009-11-28T23:40:00.000+11:002009-11-28T23:40:00.084+11:00Saturday - 7.30pm - Cool<br />Treadmill Session<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />run at 95% TM set at 12degs incline<br /><br />First training session of any kind since<br />Monday morning. Have been very<br />tired possibly caused by several 5km<br />runs recently.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4008339142747506491?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-15709221148090250572009-11-28T10:13:00.002+11:002009-11-28T10:15:30.579+11:00I've had a few days off from training due to<br />feeling very tired and not sleeping well.<br />Perhaps doing that series of 5km runs in the<br />last couple of weeks has taken it's toll a<br />little!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1570922114809025057?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-75247110919259630692009-11-23T23:20:00.000+11:002009-11-23T23:20:57.578+11:00Monday Morning - 6.15am - cool<br />5kms - 32:58 that is all<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7524711091925963069?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-69229178110897214592009-11-22T21:39:00.001+11:002009-11-22T21:40:07.385+11:00Sunday Afternoon - 2pm - Cool<br />Warmup 500m slow jogging pace then<br /><br />5 x 120m hills (12degs) jog back<br />1km slow jog<br />300m fast relaxed<br />300m walk<br />60m flat out<br />200 walk to cooldown<br /><br />Quite a hard session<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-6922917811089721459?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-28048184424311602782009-11-21T21:45:00.002+11:002009-11-21T21:45:42.938+11:00Saturday Evening - 7pm - Mild<br />Some upper body work mixed in with -<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />300m - 30secs - 100m<br />(fast relaxed - then 95%)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2804818442431160278?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-49036284488411664582009-11-20T23:20:00.004+11:002009-11-20T23:21:56.552+11:00Friday Morning - 6.30am - warmish<br />5km run same course as before - 33:38<br />Felt like more of a recovery run and was<br />a struggle in quite humid weather.<br /><br /><br />Friday Evening - 7.30pm - Indoors<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />Run at 95%<br />Edit/Delete Message<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4903628448841166458?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-28138532769249398212009-11-20T23:20:00.002+11:002009-11-20T23:20:32.453+11:00Wednesday Evening - 7pm - Very Warm<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />2 x 30m strides<br />2 x 20m practice starts<br /><br />120m Hcp - Ran about 15.6 and finished<br />well back (felt sluggish and uncomfortable<br />which is understandable given my recent<br />training and the very warm night.)<br /><br />5km on the bike track - 29:57 which is<br />way better than i expected - very pleased<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2813853276924939821?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-43407981450556868882009-11-17T21:43:00.000+11:002009-11-17T21:43:21.044+11:00Tuesday Evening - 6.30pm - Mild to Warm<br />5km run around local streets - 31:37<br />Same course as yesterday but about 3mins<br />quicker and it was warmer - pretty pleased<br />with that.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4340798145055686888?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-55594917732551378272009-11-17T17:07:00.001+11:002009-11-17T17:08:03.816+11:00Nothing since Wednesday until -<br /><br />Monday Evening - 6pm - Cool/Mild<br />5kms around local streets - 34:26<br />A long time since i've tried running<br />that far so i just wanted to make<br />sure i finished it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5559491773255137827?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-90544586042939178162009-11-14T14:08:00.001+11:002009-11-14T14:08:26.328+11:00Thursday - Quite sore today from last night's Masters racing! Hopefully I will<br />Come good tomorrow!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-9054458604293917816?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-6833988132880980322009-11-12T19:15:00.001+11:002009-11-12T19:16:01.988+11:00Wednesday Evening - 7.15pm - Warm<br />Knox Masters<br />The Thousand Steps - 26:17 Pretty slow<br />but as you all know i'm crap in the heat!<br /><br /><br /><br />Monday Evening - 8pm - Very Warm<br />Street Run/Jog<br />Another struggle in the heat - 3kms 18:40<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-683398813288098032?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-24892807319857180202009-11-05T21:07:00.000+11:002009-11-05T21:07:06.458+11:00Thursday Evening - 7pm - Cool<br />Street Run/Jog<br /><br />3km - 18:08 i knew it would be tough<br />tonight after last night's hard session<br />at Masters.<br /><br /><br />Wednesday Evening - 7pm - Cool<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 30m strides<br />2 x 15m practice starts<br /><br />120m - 2nd in 15.75<br />600/400/200 as part of a relay<br />1.8kms as a cooldown<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2489280731985718020?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-56999518429574218602009-11-03T20:11:00.002+11:002009-11-03T20:11:52.840+11:00Tuesday Evening - 7pm - Cool<br />Street Run/Jog<br /><br />Tonight's 3km run in less than half yesterday's<br />temperature a full 2mins faster - 16:57<br />The stopwatch never lies! Much better<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5699951842957421860?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-59561591585822751872009-11-02T19:47:00.003+11:002009-11-02T19:48:31.508+11:00Monday Evening - 6.30pm - Warm/Humid<br />Street Run/Jog<br /><br />3km - felt horrible in the heat and ran accordingly<br />- 18:57 At this point it should have been under 18<br />(shows how much i dislike running in this weather!!)<br /><br /><br />Friday/Saturday/Sunday - Rest Days<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5956159158582275187?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-1483960439487498722009-10-29T21:54:00.002+11:002009-10-29T21:54:56.081+11:00Thursday - Rest<br /><br /><br />Wednesday Evening - 7pm - Mild/Warm<br />Knox Masters (20 Year Anniversary night)<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 30m strides<br />2 x 15m practice starts<br /><br />200m - 3rd in 27.??<br /><br />About 25mins later -<br />6 x 200m (42-36) w/80-85s rests<br /><br /><br />Tuesday Evening - 7pm - Indoors<br />Treadmill Tempo Session<br />3 sets of high knees and bum kicks<br /><br />200++200++200++200<br />++200++200++200<br />Run at 75% w/60s rests<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-148396043948749872?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-29303025618935404022009-10-26T21:13:00.001+11:002009-10-26T21:14:14.667+11:00Monday Evening - 7pm - Indoors<br />8Dips/5DHPullups/20Pushups<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60 - 6mins - 60m - 6mins - 60m<br />run at 95%<br /><br />Medball Abs - 5mins various<br />Air Squats - 3 x 25<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2930302561893540402?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-37519094970269900042009-10-25T20:12:00.002+11:002009-10-25T20:12:10.370+11:00Sunday Evening - 7pm - Cool<br />A 3km run tonight - a little better 17:46<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3751909497026990004?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-13238903044274692002009-10-25T10:39:00.002+11:002009-10-25T10:39:56.149+11:00Saturday Evening - 7pm - Indoors<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />200++200++200++200<br />++200++200++200<br />Run at 75% ++ = 60s<br /><br />Medball Abs - 5mins various<br />Deadlifts 1 x 3 x 70/1 x 4 x 70kgs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-1323890304427469200?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-55579789066273700002009-10-22T21:49:00.000+11:002009-10-22T21:49:53.153+11:00Thursday Evening - 7.30pm - Cool<br />3km run - lake course - 18:10 was a bit<br />of a struggle tonight.<br /><br /><br />Wednesday Evening - 7pm - Cool<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 30m strides<br />2 x 15m practice starts<br /><br />60m - 2nd in 8.17 - slight headwind<br />about 30mins later -<br />4 x 200m relay - ran the anchor leg and<br />chased home the winning team making up<br />a lot of ground. I'm very pleased with the<br />run.<br />about 5mins later - <br />2kms - 13mins so pretty slow!<br /><br />A very good night's work.<br /><br /><br />Tuesday Evening - 7pm - Indoors<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />200++200++200++200<br />++200++200++200<br />run at 75% - ++ = 60secs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5557978906627370000?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-22993611818031558852009-10-19T20:42:00.002+11:002009-10-19T20:42:29.235+11:00Monday Evening - 7.30pm - Warm<br />3 sets of high knees and bum kicks<br />8Dips/5DHPullups/20Pushups<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br /><br />Medball Abs - 5mins various<br />Air Squats - 3 x 25<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2299361181803155885?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-83964156720613881182009-10-18T23:20:00.002+11:002009-10-18T23:20:59.318+11:00Sunday Evening - 7.30pm - Mild<br />3kms of slow jogging around the local<br />streets again tonight - 18:03<br /><br />Medball Abs - 5mins various<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-8396415672061388118?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-74836532385602858982009-10-17T21:50:00.002+11:002009-10-17T21:50:57.941+11:00Saturday Evening - 7pm - Cool<br />3km of pretty slow jogging around the<br />local streets in a rather pedestrian 18:13<br /><br /><br />Friday Evening - 7pm - Indoors<br />3 sets of high knees and bum kicks<br />8Dips/4DHPullups/18Pushups<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br /><br />Medball Abs - 5mins various<br />Deadlifts 1 x 3 x 70/1 x 4 x 70kgs<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-7483653238560285898?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-48304092218935739452009-10-15T22:59:00.002+11:002009-10-15T22:59:09.540+11:00Thursday Evening - 6.30pm - Indoors<br />Treadmill Tempo Session<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />200++200++200++200<br />++200++200++200<br />Run at 75% w/60s rests<br /><br />Medball Abs - 5mins various<br />Deadlifts 2 x 3 x 70kgs (5mins rest)<br /><br /><br />Wednesday Evening - 7pm - Cold<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 30m strides<br />2 x 15m 4pt practice starts<br /><br />120m Hcp - 1st in 15.32e (114m)<br /><br />A little later -<br />6 laps (2400m) slow jogging pace.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-4830409221893573945?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-25774699784152510602009-10-13T21:29:00.003+11:002009-10-13T21:34:29.431+11:00Tuesday Evening - 7pm - Indoors<br />Treadmill Tempo Session<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />200++200++200++200<br />++200++200++200<br />fast relaxed with 60s rests<br /><br /><br />Monday Evening - 7pm - Indoors<br />Treadmill Speed Session<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />run at 95%<br /><br />Didn't do anything else due to<br />amount of time available.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-2577469978415251060?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-36957068338936943292009-10-11T01:16:00.002+11:002009-10-11T01:16:23.638+11:00Saturday Evening - 7pm - Indoors<br />Tempo Session<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br /><br />200++200++200++200<br />++200++200++200<br />Fast relaxed pace with ++ = 60s<br /><br /><br />Friday Evening - 7pm - Indoors<br />Treadmill Session<br />7Dips/4DHPullups/18Pushups (see how<br />much strength i lose when i don't do<br />these for a while!)<br />3 sets of high knees and bum kicks<br />1 x 70m strides<br /><br />60m - 6mins - 60m - 6mins - 60m<br />Reps done at 95%<br /><br />Medball Abs - 5mins various<br />Air Squats 2 x 25/1 x 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3695706833893694329?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-56363290277705171882009-10-08T09:32:00.002+11:002009-10-08T09:32:33.151+11:00Wednesday Evening - 7pm - Cold<br />Knox Masters<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />1 set of goosesteps<br />3 x 30m strides<br />3 x 15m practice starts<br /><br />100m - DNF - another runner broke at<br />the start causing me to hesitate and miss<br />it by about 2 metres (race wasn't pulled<br />up) so i ran to about 60m and pulled out<br />due to lack of interest.<br /><br />300m - 44.85 felt awful and was very slow<br /><br />I ran a fairly easy 90s 400m for something<br />to to a little later but overall a very crap<br />night of running. Had a headache that<br />came on from around 4pm and try as i did,<br />couldn't get rid of it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-5636329027770517188?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-39997440263805212982009-10-05T20:20:00.002+11:002009-10-05T20:20:41.544+11:00Monday Evening - 6pm - Cool<br />Speed Session - Knox Aths Track<br />Warmup 400m slow jogging followed by<br />3 sets of high knees and bum kicks<br />3 x 30m strides<br /><br />4 x 10m 4pt starts<br />4 x 20m 4pt starts<br />3 x 30m 4pt starts<br />2 x 40m 4pt starts<br /><br />Then home for -<br />Medball Abs - 5mins various<br />Air Squats 3 x 30<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-3999744026380521298?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0tag:blogger.com,1999:blog-9183288.post-6165409065097892472009-10-01T23:20:00.002+10:002009-10-01T23:20:16.990+10:00Thursday Evening - 7pm - Indoors<br />Medball Abs - 5mins various<br />Air Squats - 5 x 30<br /><br />Wednesday - Rest Day<br />Decided against going to Masters for<br />a change. That's about only the 3rd<br />time i've missed it in 6 years!!<br /><br />Tuesday - Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/9183288-616540906509789247?l=40somethingathlete.blogspot.com' alt='' /></div>paulhttp://www.blogger.com/profile/05324220893246528584noreply@blogger.com0