May 11th, 2025
Type of Session: Tempo Sprints
Warmup: Mobility, stretching, 1km jog, A march, few strides easy
Details: 3 x (3 x 100m), rest 30 seconds between reps, 90 between sets
Splits: 18-20 seconds per rep
Work to rest ratio: 0.39 : 1.0
Sleep:8 hours
Energy:medium
Achilles: A bit achey both running and on walk home
Weather:Cool, windy
Notes:I anticipated this would be quite a bit more difficult, dropping down to 30 seconds rest so I slowed the pace down. The first 6 reps all between 18 and 20 seconds. The second half of the last rep was more of a jog into the finish. I was tired! Achilles was a bit bothersome but nothing too serious. Achey on the walk home but improving after getting off my feet.
May 12th, 2025
Type of Session: General Endurance
Warmup: Mobility, stretching, short walk
Details: 4 km jog
Splits: 23:13
Sleep: 7 hours
Energy:medium, rested
Achilles:Fine for entire jog and afterwards
Weather: perfect still cool sunny morning
Notes:Just an easy pace. I wanted to see if I could do 2 days in a row without spacing them out. The achilles held up perfectly fine during the jog and feels good aftewards. How I find long runs boring!
ðŸ‹ï¸â™‚ï¸ Indoor Circuit – May 13th, 2025
Mobility warmup + flexibility, then straight into the following:
- Push-ups: 15
- A march in place: 10 per leg
- Side Plank: 30 seconds per side
- Air Squats: 15
- Bird-Dogs: 10 per side
- Wall Sit: 45 sec
- Push-ups: 15
- B march in place: 10 per leg
- Single-Leg Glute Bridge: 8 per leg
- Plank Hold (front): 45 sec
- Lunges: 6 per leg
- Leg Raises: 15
- Calf Raises: 15
- Isometric Calf Raise Hold: 60 seconds
- Glute Bridges (both legs):15
- Rockets in Place: 15
Total time from warmup to the end of the final exercise was 32 minutes. It felt pretty good but perhaps I was just a bit tired from this being the third day in a row exercising. 60 seconds rest between each exercise. Hopefully not too sore for days like the last time. Tomorrow should be a day off and cycle through the three workouts again.
May 15th, 2025
Type of Session: Tempo Sprints
Warmup: Mobility, stretching, 1km jog, A march, few strides easy
Details: 2 x (3 x 100m), rest 30 seconds between reps, 90 between sets
Splits: 18-20 seconds per rep
Work to rest ratio: N/A
Sleep:6 hours
Energy:medium
Achilles:Actually had to cut the training short due to the discomfort
Weather:Warmish, windy
Notes:For starters I only had a 6 hour sleep. On the jog to training site, achilles felt perfectly fine but once I started to sprint, on what is becoming a bumpier and more unstable surface it began to act up. I felt like I was being bounced around a bit and it can't have been good for my tendon, the twisting about. The times were average around 18-20 seconds depending if I was running into or with the fairly strong winds. Wind just seems to suck the life out of me. A bit disappointing really. Hopefully achilles rebounds quickly so I can do my slow jog tomorrow.
May 17th, 2025
Type of Session: General Endurance
Warmup: Mobility, stretching, short walk
Details: 4 km jog
Splits: 22:27 (28:04 5k pace)
Sleep: 8 hours
Energy:good, rested
Achilles:Fine for entire jog and afterwards
Weather: 10 degrees and no wind.
Notes:This jog felt much better and my best overall pace in awhile at any longer distance. The achilles was a little sore on waking but it warmed up well. After the run it feels perfectly fine again. I was tempted to try a season's best at 5km but in a split second decision I stopped at 4km.
ðŸ‹ï¸â™‚ï¸ Indoor Circuit – May 18th, 2025
Mobility warmup + flexibility, then straight into the following:
- Push-ups: 16
- A march in place: 10 per leg
- Side Plank: 30 seconds per side
- Air Squats: 15
- Bird-Dogs: 10 per side
- Wall Sit: 50 sec
- Push-ups: 16
- B march in place: 10 per leg
- Plank Hold (front): 30 sec
- Lunges: 8 per leg
- Leg Raises: 15
- Calf Raises: 15
- Isometric Calf Raise Hold: 60 seconds
- Glute Bridges (both legs):15
- Rockets in Place: 15
I wasn't feeling particularly energetic this morning but got through the circuit okay, added one pushup to each set and extended my wallsit by 5 seconds. The only real issue was with the plank hold. I felt what might be a tiny abdominal injury and cut it short at 30 seconds.