Tuesday, July 18, 2017

reference: pre world workout summary

In the month between National and World indoor, I must have been doing something right, so I'm posting this summary for reference.  I did notice that I crammed in some consecutive days but due to the travel and meet schedule, I had a significant volume taper.  The last significant volume, and it was just moderate, I did 10 days before the 400m final, last hill sprints, 10 days before the 200m final.  Now, I have just 24 days before my 400m final at NCCWMA.

2017: 
2/24 - 
4 x 300m w/ 2 min rest - 47.5, 48.5, 50.5, 49.5 (49 avg) 
200m (negative split) 27 (14.5, 12.5) 
2 x 200m hill sprints - 38, 42

2/26 - 
3 x 300m - 41, 42, 42.5 
2 x 100m - 13, 13

2/27 -
3 x 400m w/ 2 min rest - 68.5, 69.5, 70.5 
5 x 100m hill sprints w/ 2-3 min rest - 17.5-18.5

2/28-
300m / rest 1 min / 100m - 41, 14.5 
300m / rest 1 min / 100m - 41.5, 14.5 
150m strider - 21

3/1-
200m, 200m, 100m w/ 1 min rest - 27.5, 28.5, 14 
Puma spikes on 
3 x 40m from blocks 
3 x 100m from blocks (lane 2) ~ 13 
Hoka trainers on  
200m strider (relaxed) - 28

3/3 - 
4 x 150m - 20, 19, 19, 19.5

3/4 - race
400 - 55.79
200 - 24.92

3/6 -
2 x 300m w/ 2min rest - 47.5, 47.5 
4 x 300m w/ 2 min rest - 47, 49.5, 50, 49.5 
4 x 100m hill sprints w/ 2min rest ~ 18 
2 x 150m hill sprints ~ 27

3/7 - 
5 x 150 ~ 18.5-20

3/8 - 
'Split 700' - 500m - 82 / 90 sec rest / 200m - 29 
'Split 500' - 300m - 44 / 90 sec rest / 200m - 31.5

3/10 - 
4 x 300m w/ 2min rest - 47, 48.5, 49.5, 52.5 
400m - 61 (31.5/29.5)

3/11 - 
3 x 150m w/ 30 sec rest ~ 21.5 avg 
10 min rest
300m - 43.5

3/12 - 
'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 
'split 400' - 300m 41.5 / rest 60 sec / 100m - 14.5 
5 x 100m hill sprints ~ 18

3/13 - 
Puma spikes on 
300m - 40.2 (25.9/ 14.3) 
Hoka trainers on 
3 x 150m w/ 30 sec rest ~ 21-22

3/15 - 
3 x 300m w/ 2 min rest - 45.5, 47.5, 49.5

3/17-
Puma spikes on 
300m - 39.5 (25.5, 14) 
2 block starts 
3 x 100m from blocks - 13-13.5 
Hoka trainers on 
200m / 70 sec rest / 100m - 26.5, 15

3/20 - 
3 x 100m ~ 13

3/21 -
200m  prelim - 25.05

3/22 -
200m prelim - 24.86

3/23 -
200m final - 24.82

3/24 - 
400m prelim - 58.5

3/25 - 
400m final - 55.17



No comments:

Post a Comment