DavidG’s Sprint Training Log

Posted In: Training Journals

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    Participant
    David Gain on #193674

    Because I train on my own in the gym I can’t go too heavy with the weights. However my research has shown that any sort of general strength program will be beneficial compared to not doing weights at all.

    I’m looking at joining a new gym at a university campus where I live though, which has a brand new strength and conditioning facility. So I may see if I can organise to have one of their trainers work with me during my sessions to make sure I’m making the most of my time.

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    Participant
    David Gain on #198481

    Saturday 28th December

    Approx. 20 minutes of explosive medball exercises

    180m, 150m, 120m, 100m, 100m, 120m, 150m, 180m @ 86-92%

    Walk back between runs, 10 minute rest at the half way point.

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    Participant
    David Gain on #199805

    Saturday 11th January

    8 x 8 Hurdles – Bounding/Plyometrics

    5 x 200m @ 24s – 10 minute recovery between runs

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    Participant
    David Gain on #200277

    Monday 13th January

    Approx. 20 minutes of explosive medball exercises

    1 x 220m @ 90% [15′ rest] 3 x 120m @ 90% [3′ rest]

    Wednesday 15th January

    Stepover drills with 8 hurdles

    2 x 5 x 100m @ 95% [3′ between runs, 10′ between sets]

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    Participant
    David Gain on #200352

    Saturday 18th January

    3 x 200m @ 100%, timed with Freelap watch and timing posts [15 minutes between runs]

    We do this session once a month on a Saturday this time of year, over a 3-4 month period I think.

    For some reason we don’t go off the 200m starts, we use a marked out start line by the 400m start which actually comes to 189m apparently. (Don’t ask…)

    Either way the times are still useful as a comparison to each other, not so much for working out how my 200m time is coming along though…

    Bearing in mind the shorter distance and the lack of a reaction time (we go when the watch countdown beeps), my times for the last session were 20.78 and 20.8something, and I didn’t manage a third run that day.

    Today I ran 21.08, 20.93 and then 20.26. I’d rather we just went off the 200m marks so I get a ‘real’ time I can compare to, but I was at least faster than the last session we did. Plus I completed all the runs this time!

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    Participant
    rogiertetteroo@gmail.com on #200547

    Yo david,

    Thrilled to see you’re improving. Must feel great training with a fresh new coach!

    Keep it going, im still reading!

    Rogier

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    Participant
    David Gain on #200793

    Monday 20th January

    5 x 30m from blocks @ 100% [5 minute recovery]

    [10 minute recovery]

    2 x 60m from blocks @ 100% [10 minute recovery]

    We had a circuit session scheduled for Monday, but as I’m competing this Sunday we decided my time would be better spent doing a few starts as I haven’t done any block work for months.

    Not expecting to break, or really even get that close to my PB yet as haven’t adjusted my training at all in the run up to this. I’m also still quite a bit heavier than I would normally be if I was doing a ‘proper’ indoor season.

    But as it’s my outdoor times I want to bring down I’m not doing much prep work for these competitions, I’m basically just turning up and doing them, so we’ll see how it goes on Sunday!

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    Participant
    David Gain on #201070

    Updated my progress thread for the first time in months now I’m competing again, so just thought I’d link to it quickly as it’s been dormant for a while. But from this point on I’ll try to keep them separate and avoid duplicate posts etc.

    DavidG’s Progress Log

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    Participant
    David Gain on #207101

    Wednesday 12th February

    2 x 5 x 100m @ 95% [3′ between runs, 10′ between sets]

    Target time for the above runs was 11.2 based on a 100m time of 10.65. However is was ‘a bit windy’ tonight and I did most of them between 10.6 and 10.9…

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    Participant
    David Gain on #213866

    Saturday 14th April

    5 x 30m Sledge pulls [5′ rest]
    5 x 30m From blocks [5′ rest]

    4 x 120m [12′ rest’]

    Monday 16th April

    4 x 4 x 50m [30s between runs, 8′ between sets]

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    Participant
    David Gain on #224437

    Monday 26th April

    2 sets of 7 x 100m @ 90% with 50m slow walk back recovery (1 lap per set)

    10 minutes between sets

Viewing 11 posts - 61 through 71 (of 71 total)

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