summer fun running

week 13 training

26/8 boxing training= aerobic circuit training, punch bags and sparring
27/8 managed 9.5 x 400m at 68/70 pace still cannot get the full 10
28/8 weights squats, then full circuit, and boxing technique
29/8 35 minutes of jogging as slow as possible, legs sore from squats
30/8 lost ma voice:! did leave house to go to saughton but got as far as bus stop and home!
31/8 still with no voice headed of to dalkeith track to find out if i was ill
was to windy for 4x400m so had to do 300s.

1x5x300m 2-3 mins rest 44,44,45,45,45 10 min rec
1x3x300m 3 mins rec 45,46.13,46.03 & 3 sprints about 80m
not a bad session only hampered by wind in first and last 50m

1/9 easy hill run 27 minutes from colinton to top of allimuir hill, mini circuit at top, jog back down in 20 mins.

week 14 training

2/9 first time trying session 500/300+500/200 at saughton (75.1,44.2) + (75.8,28.8) was fairly easy ran not to hard first set as wasnt sure i could complete a session like this yet. still cant talk. 2mins and 6 recovery between set.
3/9 jog strides and press ups and sit ups only doc said have virus so 2 days take very easy
4/9 jog strides and press ups and sit ups only
5/9 1500m grangemouth bit of a bummer ended up ill
6/9 ILL
7/9 ILL
8/9 1x 400,400,300,200 + 1 x 400,300,200 3min rec and 10 between set. (59,60,44,29) + (60,44,29). still felt a bit ill but pissed around on the track anyway.

in the 14 weeks of training i done this year i was able to see my body probably would adapt to running a 2 min 800m. but as short of time only managed one 800 and one 1500 race.

next 3 months training will be for indoor championships. target 800m 1.59 /1500m 4.14

and boxing fight on 15 dec

week 15

9/9 circuit traing , 6 round sparring and 6 punch bags
10/9 4 x 400m 4 min recovery 59,60,59,60 felt fresh at the end.
12/9 jogging and sparrig and technique
13/9 2miler 10.17 good race and pb
14/9 20 mins plyometics, boxing then circuit and abs, jogging
15/9 track 4 x 200m 5 mins recovery, then boxing all sub 26 seconds. By a few hundreths of a second.
16/9 REST.

week 16 start 2 weeks of night shifts at work

17/9 20 minute run, then 8x2minute rounds of sparring and 6 rounds punch bags
17/9 4x1minute all out with 3,2,1 min rcovery total distance 1525m supposed to predict 1500m potential. on the chart it said i could run 4.13, pritty windy afternoon.
18/9 5 miles easy running with 2 x 800m in the middle at mile pace, weights,plyometrics,punch bags.
19/9 bench press pyirimid 6x60kg 1 x 75kg 6 x 60kg, kettel bell swings, 6 x 1 minute hills at commie pool,
20/9 20 minutes easy run, weights/plyometics circuit, then boxing class.

21/9 NO RUN fell asleep at 6pm woke 18 hours later haha
22/9 TRACK 2x400m, 3x300m, 4x200m all 3 min recovery: target for reps 59,44,29

headed up to meadowbank to give the above session a go, spent the whole time warming up thinking if i should do 200s as wind was to strong decided to stick to the planned session.

ended up 59.3,59.8,45.5,30,44.4,29.4,29.1,29.0,28.0 basically was good test of fitness only beaten by wind on 2nd 300 stoped at 200 not sure if will get wind free day before april.

week 17 second week of night shift alwys a hard week :(

23/9 run 5 miles easy run32 mins, 7x2min(30 rec)boxing bags, easy circuit, and shoulder press.....head off for another 12 hour night shift :(
24/9 to windy for full laps again done session of 5 x 200m 5 min recovery running into wind on bend then having wind behind on home strait. (25.11,25.19,25.5,25.59,26.00) good speed bit cold for the long recovery.
25/8 run 25mins weights/squats,plyometrics/ 30min recover then 8 rounds of sparring
26/9 bench press up to 1 rep 80kg, then up to commie pool 2x6x30 sec hills, then 1st of 3 12 hour night shifts :(
27/9 run only 16 minutes steady, squats 10 x 6 reps plyometrics, then 2 x 5 sets single leg plyometric hops/ 6x 2 mins boxing bags, abs, pritty much half session before night shift again. sunday fight cancelled no opponent: continue 800m training.
28/9rest last night shift.
29/9 nackerd slept
30/9 session 1 x 3x 400m 3 min recoveries 59.9,59.9,60.1 then 6 mins recovery 1x2x200m 2 min recovery 29,28.

then easy boxing session.

week 18 - week22

phetburi thailand

1/10 rest
2/10 rest
3/10 3x4x30sec print 30 sec recovery total 6mins sprinting 3mins between sets
4/10 4x6x20sec sprint 20 sec recovery total 8mins sprinting 3 mins between sets
5/10 easy boxing training punchbags and pads only
6/10 track session 7pm? happy that i was going to get shown the local track i headed off on the back of some old boys moped, to arive at track with was in darkness the old man was determined i run round the car park was pritty funny but not that amused. in the end i ran a 400,300, and 200m in pitch dark on the track couldnt see watch so dont know any times.

bangkok

7/10 head off to bkk to find the famous lumpini boxing camp endedup in the lumpini park 7pm had a good session 6x300m 46/49 then 4 x 200m 30/31 with 1 minute recovery. was happy to salvage a decent bit training. the park there is like meadows mile only has makers every 100m for a mile loop. realy quite good place to train.

8/10 prity good 1hr boxing at lumpni stadium followed by 36minute jog round park
9/10 went to lumpini park again for 4x400m with 3 min rcovery, this first 3 went fine 60/61sec the last 4 i ran 300m in 46 then 1min rest and 100m in 13 secs pritty good session on the road using the markers on the loop started 700m mark finishing 1.1km mark.
10/10 good boxing session circuit etc 2/3 mile jog
11/10 30mins easy running inc 8x100m strides,stretching mostly all recovery!!!
12/10 4x3min rouns of pads at boxing no run no exercies easy day

13/10 AMARI BMW MIDNIGHT 6KM RACE BANGKOK headed of to find the race at the Amari hotel in bangkok at about 10pm thinking it would be a bit of a fun run, turned out to be a very busy place 3500 runners hanging around waiting on the pre race aerobice warm up. the start and finish area looked like the end of a stage of tour de france rather than a fun run. the race is heavily sponsored by bmw amari hotel. the race pritty much had the same idea as the meadows the first five to get a nice trophy.

as there was 6km and 12km starting at the same time i headed off in about 30th place untill 500m and by around the 1km i was in the top ten 3.18km at about 2km i was in 7th place, the 6km turned back on itself a few minutes later while 2 of the runners went strait on this pritty much left me in a fight for 4/5th position. by the end of the fourth km i started to cook 32deg at night was nt easy running. short break of about 10 secs at the water station seen me cool down a bit and loose 4th place. by the end of 5km i recon i had about 100m on 6th position. i wanted to stop so much as was to hot only a sign stating 300m to go motivated me to kill myself for a minute to the finish.

in the end with core temp throught the roof i got my 5th place trophy presented to me and a pint of hienikin. one thing i learned is whatever you do dont run any further than that in the heat. there is no chance of me running 10km race in the same heat. youd seriously die trying to break 40 mins.
14/10 rest

phetburi training on track

15/10 full boxing sessiong including weights and 3x 4 minute rounds of pads
16/10 track struggeled through the 8 minute mile warm up put the spikes on and managed
3 sets 1 x 500/300 , 1 x 300/200, 1 x 400/200 2 mins between reps 5mins between sets (75.2,46.0) ,(45,29) (61,31) one paced on a set of dead legs.
17/10 boxing camp raining 30 minutes skipping, 6x2 mins punch bag, weights, technique then 3 x 4 min rounds boxing pads.
18/10 track try 4 x 400m 3 min recovery ?headed up to track to try session had my juice supply robed of me by a monkey on the way warmed up with 3 local kids the set about the session. ended up doing 1x 400,400,400,200 and 1 x 400,200,200,200 10 mins between sets and 3 min between reps. ran (60,60,60,30) + (60,30,29,29). hope to complete my first set of 4 x 400m 3 min rec in 60 soon.
19/10 couldnt get the boxing coach his supply of whisky so headed back to track which is free. wanted to try push myself to a faster 400m in the end ran. 400,300,200, 2 x 60m about 10 minutes and 25 press ups between reps (55.13, 40.52, 26.85) not sure how much faster a 400 in a race would be but possibly could run 54sec probably fast enought for 2.00 min 800
20/10 4km jog with boxers (20.00mins) and boxing 3x 4min rounds and weights
21/10 scorcher of a day planned session 10 x 400m in 68sec, only managed 8 in 68/9 secs was a total slog even the first one was a hard slog no cool down to tired.

managed to fill up the whole week only a days recovery needed very soon.

more track phetburi

22/10 20 minutes steady run, boxing circuit, weights
23/10 REST GO TO CHA AM BEACH SUNTAN TRAINING
24/10 went to track to run some 600s in the end got asked to race a young thai sprinter over 100m so i done it! dunno the time, ended up doing another 3 x 100m in 12.4 a 400m in 61s then 110m in 13.75. dont realy know how usefull a days training it was..
25/10 good boxing session including weights and 3 x 5 min rounds of boxing pads last full boxing session.
26/10 planned 8x300m 3 min recovery went to the track, similar to 2 days before an inthuisastic thai sprinter wanted to race me over 100m i agreed only i said i would do it after my planned session as it totaly screwed up my day last time.

anyway got to within 100meters of planned session running 7x300 + 1 x 200m with 3 mins recovery 44,45,44,45,45,45,46,30 had a quick breather then finished of the last 100m in 15 seconds. by the end of session had good headache from lactate and was very hot. cooled down for 10 mins walking and done another 400m in 61sec just to top up lactate and endurance.

by this time the sprinter had disapeard, didnt bother with jog after as get hotter not cooler as temp here still 30 deg.

27/10 wanted to do a bit 1500/3k running only far to hot to run continuously after warm up i wasnt sure what to try do so launched into a rep without thinking and stoped when a felt tired which was 500m the watch said 74 secs.

from there i decided to copy one of chris sessions from summer turning the session into 3 sets 500/300 (74,44) + 500/200 (76,29) + 400/200 (61,30) doing slightly longer session at slighty slower pace. in the end ran a better session than expected on pritty tired legs from day before. in all 2 not bad days training.
28/10 last day on a sunny track before heading back to the cold and wind been told to try 8 x 150m in 20.25 with 2 min rec to assist your speed and lactate buffering. SO BE IT ILL TRY.

nothing better to do with an hour in bangkok airport thought id finish off my diary, yesterday my last day on a sunny track i tried the above session given to me of a coach on scottish athletics website. luckly track had 150 marker to be accurate.

session went 8 x 150 2 minute recovery 1.30 walk and 30 sec to write time of rep and have a gulp of water. (19.7,19.9,19.3,19.4,19.3,19.00,19.2,18.75) ave pace 19.5 bit faster than was asked so was happy.

thats all for a months warm weather training, only now looking forward to talking to a scot.

have an easy week got job interview friday

week 23

29/10 TOTAL REST TRAVEL
30/10 TOTAL REST TRAVEL
31/10 back to training with the scotish boxers so bench pressing pyirimd to 80kg, then up to holyrood for 10 x 1 min hill reps from comie pool up the way on the road.

1/11bit of a easyier day day at boxing mobility circuit and punch bags followed by abs circuit, eased up on the running before fridays job interview.

2/11 got the morning job interview out the way will head up to meadowbank track closed for football match so went to indoor sprint track done 12 x 10 seconds all out with 1min30 sec recovery. totalled 2 minutes of sprinting. headed to boxing for 4 x 2 minute rounds of pritty intense sparring and a wee bit general exercies.

3/11 1pm bench pressing 2 x 10 reps 60 kg and 3 reps 70kg, hammer curls 2 x 10 reps.

headed to saughton about 5pm got lost and jogged 15minutes to find the track closed. seen as id made the effort to go a jumped the fence. never done warm up just started the reps 400,400,400,300 with 3 mins reovery all at 60 sec pace..then walked a few laps and done a 400 in 61.

by that time it was pitch dark and the frost was on the ground so headed of to work ma night shift..!!!!!!!!!!!

4/11 headed out at 6pm and ran fairly fast for 20minutes down to boxing club felt good to run fast with little effort. then 8 x 2 mins punch bags and circuit and cool down. and back off to work.

week 24..back to full training and work night shift all week

5/11 speend session at meadows with boxing club probably 5 x 654m with 4 mins recovery, done the planned session kept good pace never timed the reps only the recovery.
6/11 10+ 2 minute rounds of sparring + abs circuit about 400 reps in total, then bench pressing pyirimid to 1 rep 80kg and hammer curls
7/11 ran short of time today so 6 x 1 minute hill reps on grass at arthors seat before nightshift.
8/11 managed 8 x 300m with 3 min recovery the first 7 in 45 sec and the last one diped to 46.2, first time completing whole session, was short of time would have normaly walked about for 10 minutes then launched into a few more random reps only was short of time.. had to walk to leith for boxing 6 x 2 min rounds of sparring and 6 rounds of bags.
9/11 3 miles in 25 minutes, just a jog
10/1 went to meadowbank track closed so done 8 x 60m indoors with 5 min recovery, average pace 7.5 secs coulndt be bothered to tired after nightshifts.
11/11 10:30 am 9 mile run accross hills, social run with HELP RUNNING CLUB pritty good long run 66 minutes was made difficult by wearing about 5 layers of clothes.

7pm 5 rounds of sparring the last one took a good pasting, 6 rounds of speed punches and bags, 10 minute circuit. in all a full weeks training.

week 25

12/11 managed only weights at 9pm, bench press, shoulder press,curls triceps and squats
13/11 TOTAL DAY OF REST
14/11 10am track session timed by henry at meadow bank 3 x 1000m with 4 min recovery (3.00,3.01,3.12) felt flat footed on the last one not much good running that slow in spikes.

5pm: weights bench press to 85kg 1 rep, kettel bell cleans and shoulder press 20kg kettel bell

7pm hill reps with boxers. jog from commie to other end of park 6 x 45 sec fast hill sprints jog back recovery..then jog lap of park back to commie pool.

15/11 sauna and short swim, pm: boxing circuit,bags and sparring
16/11 6pm 5 x 100m indoors at meadowbank 4-5 mins recovery (11.67,11.88,11.81,12.13,12.01)

7pm 3x 2 minutes of boxing pads all out, 30 secs recovery between rounds. weight now (57.7kg)

17/11 9am weight (57.5kg) work 11-8pm 8pm 5 mile run 29.22 fairly steady pace not all out

9pm weights: bench press to 1 rep 85kg, kettel bell cleans 2x 3 reps 25kg bell and shoulder press and curls

18/ 9am weight (57.2kg) body weight still coming down :) work 11-8pm

8.30pm 3 x 2 mins round hard boxing pads + 4 x 2 boxing bags found out next saturdays boxing comp is cancelled so went home p..d off and stuffed my face for 2 hours instead of running.

week 26 get in a full weeks training.

19/11 TRACK got to meadowbank just before 9pm bit wet and windy warmed up inside then went outside ran 3 x 300m fairly hard pace just below all out. ran 39.?, then 5 min recover 41.1, then took 10 mins recover 40.3. was bit cold for hanging about, went inside for a jog then 6 x 60m fast but not all out. walked home 30 mins got in 11pm
20/11 5 miles easy run before boxing, 4 rounds sparring, 7 rounds bag

21/11 took day off tired. no more long runs only short track sessions as fight changed to 60kg no apponents at 57kg. 10 days reduced running try raise intensity of reps but reduce any milage to minimum.

22/11 headed to boxing after work about 8.15pm no warm up 8 rounds of punchbags and 2 rounds of sparring. then got lift to meadowbank for 9pm. ran 400,400,400,300 with 3 mins recovery (60,61,61,46) was windy and bloody freezing so suppose not to bad then 6x 60 m fast indoor.

23/11 9pm after work weights : bench press up to 5 reps 70kg, cleans 3 x 3 reps each arm cleans with 25kg kettel bell
24/11 track 6pm indoors 5 x 80m all out 8 minutes recovery was to aim for 9.6 secs ended up (9.57, 9.71,9.62,9.75,9.76), then 5 x 2 minutes punch bags.
25/11 8pm 45 minute hill run at corstorphine with boxers easy running, 9pm bench press to 1 rep 80kg, 3 x 6reps each arm cleans (20kg kettel bell), shoulder press, curls and obliquies.

WEEK 27 the 6 month mark

26/11 BODY WEIGHT AM NOW 58.8KG 11am: track session with Henry 10 x 300m jog 100m recovery in 30-40 secs max started off 54 secs first rep increased pace down to 48 secs last rep.

6PM: BOXING 8 rounds of light sparring and 7 rounds of hard punchbags, then head off for the dreaded 12 hour night shift 8PM8AM WORK NIGHT SHIFT

27/11 still nackerd from yesterday and night shift. only managed a warm up and 8 round of punch bags. was happy to get weighd at 59.5 kg untill i was told my fight has been changed again to 54-57kg divison on sunday so 5 days to loose 2.5 kg again. salad prawns and salmon for me for rest of the week. now have to fight apponent from Madison boxing club 2 wins 1 loss, so far im 1 win 1 loss. interesting enought we are the only 2 entrants in the east district novice boxing championships the next weekend and will have to fight each other 2 weekends in a row!!!!!!!!!!!

the amount of food that will be scoffed in the next 5 days depends on how close to target weights i can get not much fun!!!!!!

28/11 sleep all day avoid food done 5pm bech press to 1 rep 85kg, cleans shoulders abs and light squats ...7pm 6 x 1 minute hill reps and 50 minute slow hill run jog/walk at holyrood park.. target weight 58.5kg by 9pm was actually 58.5kg when went to bed evn had a chip role and bottel of coke!!!!!!!!!!!
29/11 target morning weight 11am 58kg.woke up was only 57.4kg, 7pm boxing . 9pm run 5 miles slowly (40 mins) in sweats
30/11rest ..target weight 11am 57.6kg went to sleep at 58.2 kg bit worried about the weight only i had ate mostly only vegatables all day
1/12 woke up 9am weight down to 57.3kg only few more bowls of vegie sopup today then a sleep. feel totaly rested now the days rest after a few months of contiuous training feel very good. rest ..target weight 10pm 57. 4
2/12 [B]LEITH VICTORIA BOXING SHOW FIGHT AT 54-57 KG[/

African encounter tops bill at Christmas show
BRIAN DONALD

FIGHT fans will pack the Edinburgh Masonic Club on Sunday for the annual Leith Victoria Christmas boxing show.

Top of the bill is an all-West African welterweight clash between Vics' Gambian star Emmodu Jammeh and Aberdeen-based Elias Gear from Gabon.

Leith Vics official Douglas Fraser said: "There isn't a spare ticket to be had. Jammeh caused a real sensation last week at the Eastern District championships in Fife so now we have matched him with fellow West African Gear, who has an impressive record in recent club shows. It should be a real crowd-pleaser."

Gear himself said: "I have notched up many good wins so I'm looking forward to getting it on with Jammeh. There's quite a bit of rivalry between my homeland Gabon and Gambia."

The multi-national flavour of Sunday's bill will be extended by the appearance of Vics' French featherweight Paddy Jumelle, who squares up to Fifer Stewart Barker of the Madison club.

Another Madison club fighter, Gareth Jamieson, clashes with Englishman Rob Jones, from County Durham.

Hibs legend Mickey Weir will be at ringside to see how his nephew David Dickson fares at lightweight against Meadowbank prospect Usman Ahmed from Musselburgh.

2/3 got beet by stwert baker was pritty hard 6 minutes of brawling was happy to get to 57.1kg for weigh in. will face him again next sunday for east district novice final. should be horrible event after 3 nightshift but what the hell will get east district silver medal for just weighing in and fighting got nothing to lose.

WEEK 28...anothe fight week

3/12 arms are sore but legs fell no bad, so up to meadowbank, session was 8 x 200m with jog walk diagonal across grass recover (about 45/60 sec rec) ?(27,28,28,27,29,30,?,28)
4/12 boxing session 6.30pm weights one arm cleans and snatch with kettel bell 25kg, pads and bags ,sparring, abs (9pm 25 minute run about 6-6.30 mile pace
5/12 weight am 57.5kg, track before night shift 2 sets of 8 x100m indoors each 100m ran in 15 sec with 15 sec recovery between reps. each set total time 3.45 basically let watch run and started each rep every 30 secs giving equal recovery to time running. circuit training after. last 2 reps of each set really pritty difficult. / night shift
6/12 weights 5pm: bench press, 8 reps@60kg, 6 reps@ 70kg, 1 rep 80kg, failed at 90kg. 2 x 1 minute kettle bell swings 16kg bell, cleans 25kg bell 3 x 1 rep, boxing 8 x 2 mins bags 30 sec recovery / night shift. no running today as weekends fight cncelled will do track fri and sat instead.
7/12 track: indoor speed session all out!!!1 x 60m,1 x 80m, 1 x 100m, 1x80m, 1x60m with 8 mins recovery had bob the brown bomer for company. 6 x 2 mins hard punch bags with 30 sec recovery/ night shift.
8/12 weights only: bench press 6 @75kg 2x 1@85kg, squats to 2 x 4@70kg, cleans 2 x 4@40kg + kettel bell
9/12 boxing only: legs tired 5x 2mins hard sparring and 8 x 2 mins bags.

week 29 start 5 weeks trainig for indoor champs going to go for the 400m target 53 sec range.

10/12 11.30 am track 10x150m with 50meter jog recovery reps 25/26 depending on wind and recovery all 17 sec jog, 5 min break then 6 x 150m in 19.1-20.1 sec range.

7pm squats up to 2 x 4 reps 75kg, bench press only to 1 x 75kg 1 x 6 shoulder press 16kg dumbells.

11/12 5.30pm half a track session before boxing 1 set 400,400,300,200 (59,61,45,29) 3 mins between reps.
7.00pm circuit training then 6 x 2 mins rounds of hard sparring
10.30 pm weights with fundo managed 8 reps at 70kg bench press, 3 x 10 reps 16kg kettel bell shoulder press, and a few arm curls.

12/12 kelvin hall closed headed up to meadowbank considerer going home as warm up felt exausting in the end done 200,200,150,100 all out with 15 min recovery . (24.73,24.93,18.63,12.3). well and truly shattered back to work tomoro may take rest day 1 day early..........well nackered.
13/12 8 x punch bags and 4 rounds of light sparring around 40minutes training in total at the most! no running or weights

14/12 losing my wallet in the morning motivated me to miss the christmass meal and head up to meadowbank for 9pm after work didnt seem to be so much of a wind was a bit cold for warm up so headed inside for a few strides. went back outside and started 3 x 300m with 15 minutes walk indoor for recovery. first rep was 38.92 secs, then 39.17, then walked for 10 minues thinking of missing the last rep by the time 15 minutes was up decided to complete the session last rep was 41.27 a bit slower but ran only steady to 200 and sprinted last 100. was probably the best paces i have ever ran so was fairly happy to head of for a few pints.

15/12 work 8am -5pm: track quick warm up inside then headed out to try 4 x 400m with 3 min recovery ran 60,60,60, on the last rep maintained pace to 300m and stoped that was all my legs could handel was fairly pleased considering the session day before. went inside to defrost seamed to thaw out after 10 minutes and done 6 x 40m standing starts only reason being there is a line at 60m and fancied facing the opposide direction. fairly decent week on a freezing track.
16/12 work 8am -5pm: full boxing session circuit traiing, sparring and body sparring.

week 30

17/12 indoor session 6 or 7 reps between 60 and 80m nothing timed track closed outside must have been 100 people indoors none of us doing much. 9pm weights new bench press 1rm 95kg, and curls (10kg) and cleans(40kg). 5 day loading of creatine boosetd strenght on bench press by about 10%
18/12 FULL DAYS REST
19/12 ill rest
20/12 even more ill rest
21/12 still ill
22/12 managed 5 x 200m with 5 mins recovery untimed reps as wet and windy
23/12 bench press 5@80kg,1@90kg, kettel bell 25kg,swings and cleans, arm curls, abs. 5-6 miles faily steady 5.45-6.15 pace aprox n0 watch

week 31

24/12 37 minutes run on walik way that included 2x4x1minute with 3,2,1 minutes jog recovery and 7 mins between sets
25/12 another 12 hour shift for x mass :( will prob jog and circuit tonight to cure my depression after another x mass at work
26/12 hills 6 x 1 minute at commie pool couldnt run properly to many hangovers in a row!
27/12 boxing session and weights
28/12 speed heaed over to try kelvin hall never ran there before done 3 x 200m in lane 1 with 15-20 mins recovery between reps. 24.13, 24.31, 24.4, pritty happy with the speed only trouble will be using strting blocks speeds fast enought now to race 400m.
29/12 rest
30/12 OPEN GRADED KELVIN HALL hopefully 400m then 800m

managed to hall ma self through to kelvin hall with boxing coach entering vets long jump, big fundo last minute entry in the shot put and me in the 400m. big fundo was the days highlight shot putting in his designer jeans and hooded top reaching close to 9m. jack was worried when he realised he had to jump 3m just to land in the sand but did mange about 4.5m at 49 years old. I ended up in the 400m b race and managed to sprint clear at the break and run the second lap in lane 1 and win in 53.3 secs, giving me a pb and moving me one step closer to my hope of becoming a caac speedster in the summer. PRITTY GREAT DAY OUT FOR ALL.

week 32

31/12 30 MINUTES SESSION IN MA BEDROOM BEFORE GOING OUT MOSTLY CIRCUIT TRAINING, SQUATS JUMPS , BURPEES, SINGLE LEG RAISES PRESSUPS ETC...

1/1 HANGOVER NOT SO BAD MANAGED 1 HOUR WALK TO WORK AT 7AM

2/1 nackered no chance!

3/1 headed up to meadowbank only was closed so headed to boxing club instead. weights bench press 6 reps @60,70,80kg and 1 rep at 90 and 95kg. 8 rounds of boxing bags. no runnning again today.

4/1 managed 4 x 100m all out and 2 x 60m standing starts managed to time second 100m at 11.01 be shocked if a did acualy run that fast but it was fast and the last one in 12.25 had 10 mins recovery between reps. never timed any others

5/1 track session at meadowbank as usal seem to be only person stupid enought to be running on the track ran 10 laps 4000m divded into 10x 150m sprinting with wind behind me and 250m jog with wind in my face apart from being freezing ran fairly well 150s where not timed but fast as wind was blowing me about 5meter a stride!!!!!!

6/1 another night of drinking seen me wake up hungover managed to get to meadowbank for about 3pm 10minute mobilty with a few strides then outside done 800m pace session based on 2.00min 800m. session was 2x400m,3x300m,4x200m straight off with 3 mins recovery managed to pace it fine through the 400s and 300s afer a few 30 sec 200s the lactic disapeared and the last 200 droped to 28secs. was fairly nackerd from start to finish and the wind and frezing hands made it a horrible but fairly satifying session.

went home had tea and fell asleep woke up at 9pm and done weights with bxers in the end: bench press 5 @85kg,3 @ 90kg,1 @95 +96kg, kettel bell cleans and 3 x 30 second swings 25kg.

week 33 work night shift this week and next

7/1 recovery run light jog only, upper body weights

8/1 managed to hall myself up to meadowbank after a few hours sleep felt pritty nackered really coach henry had me practacing string from blocks and without them so was fairly easy work out only real effort was 2 x 60m all out from crouched start.

6.30pm strt of boxing season 3 x 3 minutes of fairly hard sparring and 5 x 2 mins punch bags with 30 sec recovery no circuit a had to head of to work. hardest session of the day is always the 12 hour night shift!!!

9/1 22 minute steady run pritty tired after night shift

10/1 bench press to 1 rep 90kg, boxing circuit, 5 x 2 minute rounds of fairly hard sparring.

11/1 boxing mostly hard pads including 3 x 3mintue rounds of pads

12/1 couldnt get to glasgow on time for championship sign in so headed up to watch x country, at the last minute joined in the 5km plodded round in 19.15, as usual when taking powder creatine cant run for any more than 5 mins withouting cramp and swelling in legs was just glad to be involved and get another long sleve top!

13/1 managed to wake up 4pm and head round for weights at 5pm bench press managed 5 @ 85kg, 4 @ 90kg, 1 @100kg that was slightly assisted. realy want to lift the 100kg on my own before i stop the creatine and loose some weight again. body weight now 60.6kg will fight in march at 56.9 kg.

boxing class 6 x 2 mins punch bags 30 sec recovery, mobility and indoor jogging, then boxing circuit. head ofo to work.

13/1 all round strength and fitness is good to start the boxing season main events are scottish boxing championships in march and the scottish indoor athletics champs, before starting summer track training in april.

the end

scraped program weather to rubbish for the track

something wrong with da computer!

mon 14/1 10minute warm up then outside to try 4 x 400m in 60 sec with 3 min recovery, tried to ignore the wind and just get on with it first 3 went well 59,60,60 the last rep ended up beining 300m in 46 seconds, 5 minute cool down. will try keep to same session for 6 weeks in hope of completing it one day when weather is better!

tues 15/1 ...went to the boxing to try some leg waits, tried deadlift managed up to 3 reps at 100kg and stopped before i broke my back... then boxing class wich was mobility,circuit,5 rounds of sparring and 5 rounds of punch bags. then arm weights tricep press 2 reps 60kg. no real running but plenty aerobic training.

wed 16/1...bench pressing at 5pm managed 10 reps at ,40,50,60,70kg and managed to push out 9 reps at 80kg. left it at that!

stuck to the planned programme and done 8 x minute hill reps at commie pool supposed to be with boxers but was only one who turned up...apart from a frozen coach.

thru 17/1 woke up at 4 pm headed to boxing little bit jogging and skipping not more that 10 minutes.

main training was 6 x 2minute rounds with the full minute recovery, with chaz a head of his junior east district title fight next weeknd.

no exercise or weights or anything hope to feel fresh by tomoro night for sprints.

fri 18/1 sprints pyrimid 60,80,100,80,60 meters all out with 8 mins recovery between reps untimed but all out, bench pressing to 2 reps 90kg, and punch bags.

sat 19/1 rest

sun 20/1 boxing class including circuit and bags no running this weekend.

mon 21 sprint session to cold for 400s.

1 rep of 60m all out 7.22sec

then 2 x 6 reps of 60m with walk back recovery 3 mins rest between sets.

tues 22 bench pressing to 1 rep at 90,95,97.5 and 100kg. 6 rounds of sparring and 6 round punch pags with some pull ups.

wed 23 hill reps ended up in the wind and rain soaked through doing 12 x 30 second hills on the raor at holyrood basically from the roundabout to the bucket 30 or so secs up the hill, with walk back recovery, pritty good session despite getting drenched.

thurs 24 boxing class 6 rounds of light sparring, a circuit, punch bags and close grip tricep press at the end.

fri 25 DIY OPTED FOR HOME DECORATION DURING THE DAY NEVER DONE CHRIS ANY HARM LAST YEAR SO THOUGHT ID GIVE IT A GO. in the evening done bench pressing warmed up then done 3 sets at 90kg sets = 4,3,3 reps. then circuit and punch bags.

sat 26 DIY

sun 27 BENCH PRESSING TO 4 REPS AT 90KG AND A 5TH ASSISTED REP. lots of boxing -sparring

monday 28/1

track hope fully 4 x 400m weather permitting, weather still to windy for full laps, done session with boxers 5 x 300m with 90 sec recovery, 43,44,44,45,46, then had a 4 minute break and finished of the the last one of the others 300m in 47. felt good to do something that resembled a running trainig session. hope to increase running this week.

tuesday 29/1

boxing class basically lots of sparring probably more than 10 2 minute rounds, no circuit, or weights, managed to fit in 4 mile recovery run after boxing at about 9.30pm weight still 61kg 4 kilos more than should be probably with lack of running last few weeks.

wed 30/1

hills reps 5 minute warm up then 10 x 25 second hils on the road with walk back recovery. weight 8 am 60.3kg

thurs 31/1

weight 8 am 60.3kg ended up doing about 15x 2 minute rounds of fairly hard sparring few days without weights and circuit left me full of energy.

friday 1/2

6 rounds of hard sparring first 2 3 min rounds and rest 3 minutes

sat 2/2

first longer run of about 7 miles round cramond legs pritty tired from all the sparing

sun 3/3

hungover but managed 5 miles

monday 4/2 managed 6 miles in about 40 minutes managed to get weight down to 58.9kg after a few extra long runs and littel food hope to reach 58kg by end of week.

tueday boxing weights sparring and bags

wed 3 x 1 km with 3 mins recovery untimed

thur bench press to 1 rep 92.5kg , circuit training and sparring and 2 x bags, 9.15pm 30 minute easy run

friday circuit training bags and body sparring and boxing

sat rest

sunday weights run box

Sunday 2/3 Hill Race In Fife Finished Near The Back Of Feild And Boxing At Night

Monday 3/3 Rest

Tuesday 4/3 Boxing

Wed 5/3 5x 2 Mins With 2 Min Recovery

Thursday 6/3 6 Miles And Boxing

Friday 7/3 Weights Then 5 Miles Steady

Sat 8/3 Work Rest

After Pritty Much 6 Weeks Of Injuries And Illness And Achieving Nothing Since December Start Again Train For Summer 800m Pb Sub 2.00 Hopefully

sunday 9/3 7 rounds of good sparring against internationals. 6 rounds hard bags

9pm good 5 mile run at crammond felt fairly good

monday 10/3 weights session benching 2 x 1 rep 95kg, kettel bell cleans,abs,curls, light squats no run today night shift

tuesday 11/3 managed 24 minute tempo run of about 4 miles at 4pm then 3 rounds of sparring and 8 rounds of punchbags and some eercises and weights at about 6.30pm before heading of to night shift.

wed 12/3 fairly good session of alternating 650m reps and 1 km reps on the paths at meadows. 650 in 2.00 mins and kms in 3.15 2-3 min rest between reps.

9pm kettel bell cleans sets of 1 rep with 32 kg bell. some dead lifts

thur 13/3 30 minute easy run at 5pm
6pm 8 x punch bags,3 round sparring and circuit.
nightshift again :(

fri 14/3 woke up with sore throat again so never ran!
weights indoor bench press 10 reps at 50,60,70,80kg
3x 3 minutes on punch pads and circuit

sat 15/3 track and weights hopefully if throat is better!

sunday 16/3 still a bit ill stayed inside for circuit training and some punch bags

monday 17/3 done a set of 8x200m with about 1.30 jog walk around grass back to the start reps where 28,28,28,27,29,slow,slow,26 not bad for first time at track in a while, hope fully starting in march as apose to may like last year will see sub 2.00 before august.

1 hour before the track free weights at meadowbank some squats max lifted 3 reps at 70kg, benching improved manged 2 reps 100kg,abs shoulders etc

tuesday 18/3 warm up, 5 rounds of sparring strait off with 30 sec recovery, then 20 minute jog with circuit excercises, few punch bags nightshift again

wednesday 19/3 managed to hall myself up to meadowbank after only 4 hours sleep during the afternoon ran 4 x 300m with 400m walk recovery reps 43,42,42,42. pritty diffiult day really , then headed off to another 12 hour nightshift although it is the last one for a month.

thursday 20/3 woke up at 7pm body clock in complete reverse after weeks of night shift! did manage some benchpressing at 10pm only up to 1 rep at 95kg, then crashed 100kg on my chest!

friday 21/3 skipping, jogging circuit and boxing!

saturday 22/3 AFTERNOON :warm up then 1 mile on treadmill at 20kmph (3.00min per km) mile time 4.48. new treadmills go up to 22km which is 2.42km pritty fast. weights shoulders squats bicep culrls etc.

PM 6 ROUNDS PUNCH MACHINE!

Sunday 23/3 bench press new 1rm 102.5kg

monday 24/3 AM 6x2 mins punch machine

Pm track 10x 60m sprints walk back recovery , squats 2 up to 2 reps 80kg

tuesday 25/3 30 minutes recovery jogging in the afternoon

circuits, core and 8 rounds of sparring

wednesday 26/3 trained legs deadlift to 120kg and chest press 85kg

thursday 27/3 jogging circuit and boxing

friday 28/3 track 8 x 200m with walk diagonal recovery reps untimed, and boxing

saturday 29/3 squatting max weight lifted 75kg

mon 31/3 1 mile warm up then 3 x 1km at 3 mins per km on treadmill 3+4 mins recovery after the reps.

tues 1/4 boxing and bench pressing

wed 2/4 3 x 1254m at the meadows 3/4 mins between reps first one in 3.50, second, 4.04 and the last 4.17 with mile warm up and cool down, was fairly happy to run the first one at around mile pace.

7 x 2 mins punch bag

thurs 3/4 rest

fri 4/4 12pm 1 mile warm up on treadmill then 2km on treadmill in 6.00mins short break (4/5 mins) and another 1km in 3.00min (20kph). fairly good session totalling 3km at 4.48 per mile pace.

pm

sat 5/4 rest

sun 6/4 12pm weighed in for a boxing fight at clovenstone 61.1kg, no apponent so trained instead. 20 minutes tempo run, circuit training, sparring and punch bags

mon 7/4 treadmill 4 x 1km with 3 mins recovery reps in 3 mins also (20.0kph) on treadmill and weights squatting and benching legs still weaker than my arms. weight 11pm 61.6kg

tue 8/4 boxing sparring and pads

wed 9/4 light sparring and 25 minute hard run

thur 10/4 rest 7am weight 60.9kg

fri 11/4 boxing fight in inverness went all the way to forres to have fight cancelled due to overweight opponent. tottaly gutted got very drunk and watched the other fights.

sat 12/4 woke up pritty hungover and went to jjb sports in inverness baught a pair of spike and ran open graded 800m in inverness. pritty shabby 2.09, but was very windy and wasnt feeling to sharp due to hangover. was glad to run m,y first race for CAAC.

sun 13/4 AFTERNOON : SQUATS 10 REPS 70KG 5 REPS 80KG

pm jogging and circiut, then punch bags and sparring

mon 14/4 warm up then 5 x 300m in 45 secs with 2 min recovery went well all bang on then a 6th slower rep to finish of the session with the boxers. 5 min jog to cool down.

tues boxing

wed 1 mile warm up then 4 x 1000m at meadows times 3.04,3.06,3.10,3.18 all with about 2mins 50 sec recovery a bit windy but not to bad. 2km cool down.

then 7 x 2 minute rounds of punching 1 min recovery

thur circuit and boxing and 5 miles hard pace.

fri 30min recovery run and core exercises

sat warm up 15 mins skipping , circuit 5 x 3mins punch bags and 4 x 3 min rounds of sparring (DAY TRIP TO SPARTA)

sun 1500M GRANGEMOUTH fairly slow run and windy race but difficlut all the same about 4.32

4x 400m relay felt a bit sharper over the 1 lap ran the 3rd lap in about 55sec overall team beeten into 2nd place by 1/100 of a sec

Congrats Paddy, how did the vest feel. Dont be too disheartened by a 209 at this stage of the season Pilky and i both had a very slow start last year and ran around that mark in our first races before finishing the year at ~1.55

monday 21/4 8 x 200m in 31-28 secs with walk diagonal recovery fairly easy session after yesterdays racing had boxed 10 x 2 minute rounds with 1 min recovery on punch machine an hour before!

tuesday 22/4 30 minute revory run

wednesday 23/4 rest

thursday 24/4Simmons set to star in Leith Vics' summer show

EVEINING NEWS
Date: 24 April 2008
By BRIAN DONALD
LEITH VICTORIA'S former Olympic heavyweight boxing contender Steve Simmons is poised to make his first appearance in three and a half years for his club on the annual Leith Victoria Summer show in the Edinburgh Masonic Club on Sunday, May 11.

Simmons, whose opponent has still to be confirmed, said: "My international commitments have previously prevented me from boxing on a Leith Vics club show since late 2004, but now that I'm free of all Olympic commitments, I would like to top the bill on May 11 as a way of thanking the Leith Vics for the on-going support they gave in my drive to reach the 2008 Olympics.

Meanwhile, Simmons praised the form of rising professional super-middleweight star Kenny Anderson, with whom he has been sparring with ahead of Anderson's clash against Welshman Nathan King on the Arthur v Guzman undercard next week.

Tom Carter's chance of revenge tonight at St Andrews against Irvine's Steven Maxwell, who controversially out-pointed student doctor Carter last week in a Glasgow club show

Tonight's bill in the Fife varsity town will feature two local derby bouts as Leith Victoria pair Paddy Jumelle and Alistair Hardie will clash against Holyrood's Phil Coppola and Midlothian's Scott Freeman respectively –

friday won last nights fight in st andrews to sore to train.

sat 2 mile jog and with strides still to sore and tired to run!

sun 27/4 managed a 5 mile recovery run when i woke up around 3pm from another night shift, then headed of for another night shift.

mon 28/4 track session of 8 x 300m at 800m pace 3 min recovery. first 7 all paced to 45 secs and last rep 46 sec. fairly good specific session.

bench pressingh to 3 reps at 90kg

tues 29/4 lots of upper body weights and core about 1 hour, then boxing class.

5mile recovery run at 9.30pm

wed 30/4 meadows 5km fairly windy race ran 17.14 not so fast realy but slightly faster than last year at this point, but not much.

thur 1/5 10am before work squatiing at the gym up to 3 reps 87kg, and core work at they gym.

9pm 4 rounds sarring and 6 rounds bags all with left hand only.

fri 2/5 4pm 7 rounds of sparring at sparta, core work medicine ball.

6.30pm went over to meadowbank and ran 8 x 200m with jog across grass recovery, the 5 min rest walk/jog and a set of 4 x 15om.

sat 3/5 punch bags and gym work during the day. then ran 48 minute easy run round cramond at night.

sun bags and easy circuit

Tim mentioned you might be heading for Grangemouth for a 3K this Sunday. You still game for it?
Bob

mon 5/5 Heavy squats up to about 4-5 reps at 90kg

main session in spikes 8 x 200m walk diagonal recovery session untimed, then another set of 6 x 200m in trainers same recovery with boxers.

tues 6/5 rest

wed 7/5 RAN IN 800M OPEN GRADED time 2.03.03 4th place behind pilks and chris first pb with the club for me. 3 seconds to go!

thurs 8/5 5.30pm squats full squat 3 reps 90kg + 3 half squats 100kg 6.30pm boxing, bench pressing

9pm 6 mile run.

fri 9/5 nackered from day before but still managed to complete session of1set of 2x400,3 x 300,4 x 200 with 3 min recovery throughought. 61,60,45,44,45,29,28,28,28

sat 10/5 joged 30 mins home from work

sun 11/5 exausted had an extra day off.

monday 12/5 travelled to ısambull

tuedsday 13/5 found a stretch of path along the cıty walls of topkapı dıstrıct ın ıstambull. opted for runnıng slıghtly down hıll reps of about 300m wıth walk back recovery ran 8 reps at a faır speed but not tımed. then headed ınto the hotel gym for some weıghts and a sauna. also walked about 8 mıles or so tryıng to fınd somethıng ınterestıng to look at by the tıme ı found the grand bazzar ıt was closed.

wednesday 14/5 back to the same place again for whaterver session i could think of in the end ran 20 x 100m hils aprox distance at almost a sprint with a jog back down recovery session was continuous and lasted about 23 mins. then headed back to the hotel gtm for upeer body trength training and a full massage. also walked about 7 hours that day in total.

thursday 15/5 found a slightly different stretch of flat land and ran 10 x 150m aprox with walk back recovery reps about 19 sec recovery 1.40min , then weights again was positivley exausted and hope this would put me to sleep at 23.30 when i get back on the plane.

BKK

friday 16/5 after the last 3 days punishment and a 10 hour flight to bangkok tried to sleep was exausted and got drunk slowly instead but was asleep for 10pm wich would have been only 6pm turkey time.

sat 17/5 after a good sleep and a fried breakfast headed to the gym where done 5 x 4 minute rounds of pads with a trainer and then went to the treadmill max speed on it was 12mph or 5 minute miling i went for the continuos run to exaustion. when i got in 2 miles in 10 mins feeling good i pushed on through to 5km in 15.21 then stayed on it 20 more seconds to make up for the time it took to get up to full speed even if the speed was calibrated poorly it still a very good run for me.

sunday 18/5 ran for about 15 mins in the evening as a warm up then done session of 8 x 45seconds fast with 2.00 mins recovery session lasting 20.00mins in total supposed to be similar to 8 x300m then a 15 minute cool down.

Fairly decent weeks running dispite not using a track!

Good effort getting a session in over there! Must've been hot! On holiday?

yep chris another holiday read in athletics weekly once if you ever get the chance to train like full time athlete to give it a go. so a month of work to train and see something different is as close to it as ill ever get. 4 week full time boxing training and 800m training also. I must break that 2 mins

monday 19/5 main athletics training was heavy squats up to 1 rep max a full deep squat of 90kg and a 30 minute recovery run on traedmill at 10 minute miling (3 miles)

+ full boxing session

tuesday 20/5 2 sets of 10 x 200m with 45 sec recovery using a watch sprinted for 30 secs to cover around 200m each rep. had 10 min cool dowm between sets was rather difficult and exausting throughout.

+ massage

wed 21/5 went along to hill at end of the beach and ran 9 x 1 minute hill reps with a jog / walk back recovery of about 3 mins pace was strong first 8 but the 9th a bit short. decided to stop when motorbike taxi guy gave me a welcomed can of juice. i think i had entertained hime for about 40minutes well he waited on a fair.

rested arms as imflamed elbow.

thur 22/5 managed to stick to todays planned training dispite being a bit hungover. done heavy squatting managed a few full reps at 90kg and 1 near full squat at 100kg. left it at that in hope of recovering overnight to train reps tomoro. then 30 minute jog on treadmill 10 min mile, this after a fairly heavy boxing session.

fri 23/5 boxing about 10 rounds of pads and punch bag but no exercises. then went inside on treadmill tried another one had a warm up and strides then ran another 5k run at 12mph (5.00) min miling throught 15.27, this time it felt alot faster if anything treadmills are on a slight decline, still good effort.

sat 24/5 after sleeping all day headed down to the gym at 11.45pm as its open 24hrs done combined athletics and boxing weights. 50 press ups straight off

squats to 100kg, and bench to 90kg, some hamstring curls..then 6 x 2 mins punchbags all out with 45 sec recovery. stayed up till 6am for a few beers watching hatton fight.

sun took a days rest after a hard week 3 x heavy squatting and 3 hard runs this week.

monday 26/5 8 x 45 secs fast with 2 min recovery completed on a dark road at 9pm out side the boxing camp after a boxing session

tuesday 27/5 4 x 1 minute all out with 3 minutes recovery supposed to be simmilar to 4 x 400m was a bit dead legged from the day before, but completed the session in daylight before completing a full boxing session with weights and exercises.

wed 28/5 tried to push on with another hard day ran 8 x 150m all out walk back recovery planned to do 10 but pace dipped a bit on the 8th so left it at that. then full boxing session felt totally fresh at the end and totaly wiped out 1 hour later. kindy pushed the limit a bit so chilled out with 3 liters of lager.

thur 29/5 no training far to tired

fri 30/5 another solid days training including 3 rounds of hard sparring with a boy from cameroon took a few heay punches but survived. session for running was 4x 400m with 3 mins recovery on the road again using a watch 4 x 1 min instead.

sat 31/5 3 x 4 x 30 SEC SPRINTS with 30 sec recovery (3 mins between seTS) good session again on the road beside boxing camp onlyat 4pm was to hot had to go quickly to cold shower. and boxing session with exercises 5-7pm.

sun 1 june managed to get tothe gym about 5pm after sleeping off a hangover bit of a warm up the weights session top weights lifted squatting 110kg but a bit short of a full squat. bench 80kg. then a bit hamstring curls, abs,shoulders arm curls. then 1 hour massage.

near full week pritty much completed everything planned apart from missing squatts on thursday:)

week 13

mon 2/6 trained against my will very slow 2 mile jog. and a little bit boxing. not sure if its to much training or the massage yesterday but barley able to walk today.

tue 3/6 total day of rest still nackered

wed 4/6 felt a bit fresh this morning s trained in gym 3pm for bench press 80kg lift with good technique feet on the floor and 90kg lift with feet on the bench (cheeting)

5pm running= 500m easy jog ,2.5km fast,1kg jog,1km... fast not the best session but fairly difficult at the time on the road.

6pm boxing session including wresteling for the first time. left with a hunch back fairly nackered.

thur 5/6 woke up at 1pm with a bit of a still neck but fine apart from that. went to the gym at 3 pm to do weights squatting and deadlift both lifted to a maximum of 100kg only one rep with correct technique.

5pm 5km run fairly steady tempo run but not what you could call fast

5.30-8pm full boxing session.

planned

fri 6/6 sprints planed but left out only 3km easy run for recovery and 3 x 4 minute rounds of sparring. i think thats all the running traing finished for this holiday tomorows fight is supposed to be going ahead at 8pm so much rest needed

sat 7/6 fight over 3 professional rounds 60kg:eek: a bit of a funny day woke up and spent most of the day wondering what punishment i was going to take. headed to the gym in the evening to watch folk train then headed of on a convoy of motorbikes at 9pm to go to boxing venue. within 5 mins i was getting shorts on to fight somone with excess of 200 thia boxing matches. fight was going more my way untill got stopped with a body shot in the second round failed to be motivated to get up before the 10 cound and went on my way fora few drinks! pritty good experience all round.

sun 8/6 run to exaustion at 12kph (5 min miling) bit hungover but thought what the hell headed to gym at 3pm for a last blast on the tradmill. 1 mile warm up with strides then jumped on t mill at 5 min miling and ran for another 10 mins (2 miles). THE FLY HOME :)

THE END FAIRLY GOOD MONTHS ALLROUND TRAINIG

Mon Rest Fly

Tue 10th boxing session not to convincing fairly nackered

Wed 11th a run around caac 5 bit of a fast start and slow finish! 28.51 first run on home ground

thur 12th upper body weights, including, bench 2 reps 90kg jog 1 mile and stretching

fri 13th first visit to the track 5 x 300m in 44/45 secs comleted with 3 mins recvery a modest start but very hard work all the same.

4 x 2 min rounds boxing and 6 x 2 mins punch bags

sat 14th rest legs , train shoulders and arms, core

sun 15th 5pm track session 2 sets 1 x 400,400,300,200 3 min recovery 59,60,44,29. then 10 mins walk recovery 8x 200m, 2 min recovery 29/30. bit better session than friday but still a fair bit to go!

7pm full boxing session

mon 16th 10.30pm late finish at work so weights upper body and 20 minute jog

tuesday 17th 3pm went to the track but tried to run and stoped due to bit of a groin pain.

7pm boxing

wed 18th going to rest legs one more day before trying a half decent track session tomoro hope fully upper body weights and core only.

thursday 19th went to the track in between shifts warmed up with slight sore groin ran 2 sets 1st set 10x 200m with 1.30min recovery 28/29 secs 10 minute rest then 6 x 200m with 1.30 min recovery 30secs. was fairly decent session but groin sore by the end.

friday 20 day of rest groin injured still hoping for a miricale recovery.

sat 21 INJURED

sun 22nd -sat 28th INJURED WEIGHTS ONLY

sun 29th ran an 800m pain free but slowest ever time 2.12 fairly pleased injure may have passed and boxing session 7pm

24/ fracutred arm in boxing fight

10 week 400m training program track planned mon ,wed,  fri

Week 1  PRE SEASON TRAINING

25/1    15min jog, 12 min TT 3350m on track, cool down

26/1     squats 2x4 reps 70kg, step ups, leg curls, 3 mile jog in 30 min

27/1      4 x 400m witn 4 min rec, untimed

28/1     short jog and circuit

29/1     10x 200m in 30 sec with 90sec recovery at saughton

              bench press 70kg 12/10/10 reps

30/1     squats    70kg x 5 reps , 75kg x 3/1 rep, step ups 30kg

31/1      2 mile jog

 Week 2

1/2         4 sets of 5 x300m with 100 jog rec ave pace 54sec

2/2         bench press 75kg 9/9/7 reps, jog 20 min

3/2         2 sets of 300,200,150  4/15 rec

4/2         squat 80kg 2/1 rep, curls ext.   jog 20 min

5/2         11 x 200m in 30 with 90 sec recovery, core work

                dead lift 90,130,140kg 1 rep

6/2          10km jogging in 50min nackered legs

7/2          bench press 80kg 7/4/5 reps, power plate massage on legs

Week 3

8/2          7 sets of 3 mins running on track 830m building to 930m

9/2          3 mile recovery run

10/2        4 x 300m all out 5 min recovery untimed

11/2          squats 80kg 4/3/1 rep, leg curls and extentions, core 25 min run outside

12/2         10 x 200m 1n 29 secs with 90 sec recovery( 8 reps 29 & last 2 reps 31/30)

                  core exercises and power plate massage

13/2          deadlifts  10 x 60,80,100,120kg   5 x 130kg   and 24 minute easy run

14/2          bench press 1 x 85,90,95,100kg  and upper body exercises

Week 4

15/2          4 x 200m walkback recovery in 3-4 mins (25.4,25.5,26.5,28) slight pain

                   in groin after.

16/2           physio for groin strain , told to rest  legs till friday

17/2          bench press session and upper body weights

18/2          boxing training

19/2          1 random set at 60 sec per lap pace to test leg 1 x 400,400,300,200,200

                  with  long recovery, no pain in groin

20/2          dead lift 3 reps at 130,140,145,150kg and 21.46 min recovery run

                  4.5km on Garmin watch

21/2          rest legs boxing planned

Week 5

22/2          6 x 150m 3/4 min recovery first one 3/4 pace, then 5 all out (18 sec ave)

                    managed to be stride for stride with sprinters for 1st time

23/2          Bench press 3/2/1 rep on 90kg, 30 minute jog 5km and boxing

24/2          2 sets of 3 x 150m still 18 sec only nearer 18 than 19 today

25/2          Deep Squats 6 @ 60, 5 @ 70, 4 @ 80, 2 @ 85, 1 @ 80kg and power plate

26/2          4 x 400m with 3 min recovery, pritty misserable and slow but nackering 

                   session at saughton at lunch time, found out why caac dont train there  

                   in winter. Followed by upper body weights!

27/2          Deadlift 4 reps at 110,130,140,150kg, tried a rep at 170kg only got it 10

                   inches of the ground, boxing then jog 15 min and physio.

28/2          rest legs boxing

Week 6

1/3           track 6 x 150m with 3 min recovery again 3/4 pace first rep then 5 all out

                 ran well reps down as low as 18.1 today then boxing

2/3           Bench press 3 sets 90 kg 3/3/2 reps 5km jogging then boxing

3/3           1st set was 3 x 150m 3 min recovery then 15 min rest and a set of 2 x 150m

                  done the session in trainers tonight to save ma legs for friday!

4/3          circuit training with skipping and a load of boxing

5/3          longer track session at saughton 8 x 300m with 3 min recovery 800m pace

                 45 sec per rep droped to 46 last 2 reps.       weights and boxing

6/3          Deep squat 3 x 70,2 x 80,2x 90kg then dead lift 3x130,1 x 140, 1 x 152.5kg

                 boxing in st andrews, with 30 min easy run to finish.

7/3          rest day away from anything to do with sport! fish and chips, lager!

Week 7

8/3         track 4 x 200m with 4 min wb recovery first one 3/4 pace then 3 close to all

                out. led the b group tonight fastest rep 24.28. hope fully be able to get a few

                leauge points for caac this year if dont get injured as usual.

9/3         30 minutes steady run and benchpressing. Then circuit at boxing and a few to

                many  hard rouns of sparring. completly nackered.

10/3       track with sprintes 2x3x 150m with 3 min recovery and 15 between set

                ave pave 18 sec although diped in 17s a few times for the first time!

11/3       2 hours boxing!

12/3        track tried a few full laps 1 set of 400,400,3,3,2,2,2,3,200 with 3 mins 

                 recovery all paced at 60 sec per lap volume (2500m).

                Dead lift  1x 100,140,160kg.   

13/3       x trainer 15 mins, bench press 3,3 and 4 reps at 90kg. boxing

               physio pm

14/3     rest legs, boxing only

Week 8

15/3        track 1 x 150,200,250,250,200,150 with 3/4 min recovery times on the way

                18.2, 24.2, 32.02, no times on the way down. the hardest thing ive ever done

                at the end of session no one spoke for 10 mins. pure lactate!

16/3       boxing with aerobic circuit

17/3         track 2 x 2 x 150m 3min rec and 15 between sets all sub 18 sec fastest 17.4

                 6 x 2 mins boxing bags 1 min recovery

18/3        20 minute recovery run and boxing class

19/3        4pm  weekly trip to saughton 1 mile warm up 8 x 300m in 45 sec managed

                 to complete session despite ridiculous wind.      7pm boxing class

20/3       30minute or so treck up and down chapilgil hill race followed by fish and chips

               then 6.30pm boxing class

21/3        fortnightly DAY OFF 

Week 9

22/3       another day of destroyed by the HILL

23/3       Some boxing no running.

24/3       back on the track 3 x 300m with 6 mins rec, again running head on into the

                wind first 100 making things harder than it had to be! 40,41,43 (boxing)

25/3      3 mile jog (ill)

26/3       rest ill

27/3       warm up and 5 x 80m all out 10 mins rec (indoor)

28/3       3 mile jog, circuit and boxing

Week 10

29/3       track 10 x 80m (60 all out float 20) walk back recovery

               some kettel bell swings and snatches

30/3       basice circuit and a load of boxing

31/3       track same as last week 3 x 300m 40,41,42 6 mis reocery very windy

               3 x 1 min 16kg kettel bell swings

1/4        circuit training and boxing

2/4        boxing

3/4        missed the track with sore shin took a good kick in the leg at boxing

              Dead lift 6x100 3 x120 1 x 140 3 x 120 6x100kg     core and boxing

              good massage at physio

4/4       full day of rest hope to get the 4 track sessions in next week!

Week 11

5/4     track 4 x 200m 4 min recovery ran on nackered legs reps in 25 sec not to clever

           a session!

6/4    more rest try get some power back in ma dead legs

7/4      track was happier than most to find out the session was 2 x 300m with 15 min

            recovery, led out the b group in 37.53 for the first rep with standing start.  fairly

            happy with that let one of the others lead out and completed last rep in 38.40

           weights3 x 1 min swings with 10, 15, 20kg weights, powerplate massage

8/4     bench press 3 reps @ 60,70,80,80kg

            Skipping circuit high knees, burpees etc..............sit ups

9/4     5 minute jog and 4 x 60 strides

10/4    eat , eat eat rest and hope weather stays nice for next 48 hours

11/4    sunshine was out for the Lothian trials so made a day of it!  lined up for 200m b

            race dispite having no idea about blocks shoved a pair on the ground and placed

            2nd in 24.35 to set pb never ran a sprint before. A bit jaded paced my self and

            finished up 3rd in 400m in 53.32 pb by 1/100 of a sec. (53.33 INDOOR)

8 WEEKS EARLY SEASON TRAINING

Week 12

12/4   track  1 x 6 x 300m 3 min recovery 44,44,44,44,45,45  10 mins recovery

                       1 x 6 x 200m 2 min recovery 29/30 sec. (800m pace)

                       4 x 1 min 16kg kettel bell swings with 1 min recovery .

13/4   bench press 5 @ 70 , 4@ 80, 1 x 90kg ......150 sit ups  easy day                               

14/4   track session 2 x 2 x 150m all out  4 min and 15 min between, session not timed

           but very fast due to tail wind. to tired for weights

15/4  skipping circuit and dead lift

16/4   track 4 x 100m strides 14 sec

17/4   rest

18/4    race 400m manged to bash round this in 54.1 bit slower than last week but

             bit windy too. managed 200m in 24.7 and leg of the 400 relay which was

            the most enjoyable to take part in.

Week 13

19/4 track  10 x 200m in 28 sec with 2 min recovery very easy to complete      

         with wind behind last rep 27.1, quick leg weights

         dead lift 6 x 60 , 5 x 100, 5 x 130kg

20/4  rest legs, bench press 5,4,3 reps at 80kg ....50 sit ups

21/4 track 10 x 60m indoors fast walk back recovery

22/4 boxing class

23/4  strides and boxing class

24/4  rest

25/4   race 400m grangemouth 53.58 , 100m 12.6 and best fun of the day 100 relay

Week 14

26/4   10 x 200m with 2 min recovery in 30 secs (800m pace)

27/4    rest

28/4    dead lft 2 x 3 at 130kg   100 burpees and lunges

29/4    rest

30/4    5 x 1 minute kettel bell swings

1/5       rest

2/5        rest easy week from track more weights

Week 15

3/5        2 x 3 x 110 m all out 4 mins recovery and 12 betwen sets

4/5        20 minutes of jogging with circuit exercises and stretching

5/5        track rapid session of 3 x 200m with wind up ma ass. 23.2 , 24.00, 25.69 . 6 

               mins recovery between reps. good bit faster than ave ran in a race

6/5         20 minutes skipping circuit and leg exercies

7/5         track session 10 x 85m all out walk back recovery untimed

8/5         rest

9/5         whent to the gym but is was closed so more rest

Week 16

10/5        track session of 3 x 300m all out with 15 mins recovery 37.7 , 38,6 , 40.4

                 was fairly hard session running into wind first and last  50m

11/5          upper body: bench press ,shoulders,curls abs ,lats

                  legs 20 swings at 10,15,20,25kg and lunges

12/5         track 2 x 3 x 110m all out 3 and 10 mins recovery

13/5         ended up doing 3 x 2 min round boxing fight against a 

                 thai boxer got a few bruises and a draw.

14/5         no track in sight so headed 15 mins jogging to a rndom hill and done 10 x

                  30 sec with 2 min walk back recovery

15/5         anonther boxing fight 3 x 2 mins win!

16/5         rest   nackered

Week 17

17/5        Trip to indoor stadium that was closed ran a session on grass out side

                 10 x about 80 m sprints a rest then another 5 x 80 sprints.

18/5         drunk

19/5         jog along to the hilll 15 mins then 10 x 30 sec with walk back recovery.

                  sick and tired by the end

20/5         under curfew!

21/5         gym session: dead lifts to 130kg swings 1 minute with 

                  10,15,20 kg weights. curls extentions and abs.

22/5         fly home

23/5         rest

Week 18

24/5        back to work and meadowbank warm up and a few strides managed

25/5        more rest

26/5        bit better today 4 x 30m then 4 x 110m and 2 x 40m track

27/5        bench press, circuit and full boxing session (2 hrs)

28/5        rest

29/5       boxing and 5 x 30m all out  . bench press

30/5       10 x 2 mins boxing 1 min recovery

Week 19

31/5        track 2 x 320m all out 15 min recovery   40.57 and a 43.11 glad to do

                something that resembled 400m training again.

                16kg kettel bell circuit.

1/6         boxing

2/6         track 2 x 60 and 2 x 80m from blocks

3/6         circuit and boxing

4/6         boxing

5/6         track 4 x 150m all out 10 mins recovery.

6/6         rest

Week 20

7/6         3 x 320m with 7 mins recovery 41,42,43 secs   and boxing

8/6         boxing

9/6         3 x 60m all out

10/6       boxing then 10 x 150 fast strides on grass

11/6       easy 45 mins of exercises

12/6       rest

13/6       HAWICK BORDERS GAMES good day out dot left standing when the gun whent in the 400m was waiting on the usual commands that obviously dont happen in the borders ended up 3rd in 400m off 15 meter mark. then ran 200m heat of mark 11 and never made any head way. there was atleast 4 other cclub runners there all doing well and making a few quid!

    PM: 4 x 1 minute kettel bell swings with 1 min recovery

Week 21

8 weeks mid season!

14/6   load of speed punches on boxing pads, legs in severe pain!

15/6   warm up at meadowbank unsure if would manage the session but gave it a bash

           and turned out good!  2 x 320m with 20 mins recover 41.1 and 41.6 sec

           full 2 hour boxing class after

16/6   fell asleep 6pm nackered

17/6    made my way to saughton to join the sprint group legs still in pain but good

           warm up helped. followed andys well planned session of 5 x 40, 2 x 120m and

           a 40 sec run to finish.

18/6  easy 1 hour boxing no real pressure on the legs

19/6  good rest and plenty food

20/6 Excellent day out for mends leauge happy to run 52.2 pb in 400m then 24.49pb

          in the 200m. ran the 2 relays to finish off but let the others down a bit as ma

          speed had drasticly slowed by the last race.

Week 22

21/6  20-30mins on punch pads. main part of athletics training was 3 x 40 swings with

           20 kg weight.. with about 1 min recovery and medicine ball sit ups.

22/6   legs well and truly destroyed so club night at boxing

23/6   Meadobank track with sprinters still in a fair bit pain warm up helped a bit

            session 60,60 and 80m all out

24/6   Punch bags , sit ups, mobilty and stretching

25/6    Planned 3 x 30 1 x 40,50,60m  no long reps this week

26/6    rest

27/6    100m in 12.2 then 400m 53.7 then 5 mins rest and ran 2 x 200m with short recovery on the track to tray overload lactic.   kinda fell asleep after  then 100 relay at end of the day.

            pm 5 X 1 min16kg  kettel bell swings 1 min rec  pace 40 per min (200 total)

Week 23

28/6      2 mile of jogging with mobility 100 press ups 100 sit ups

29/6      track 2 x 320m 41,42 sec (20min rec) and 3 x 90m all out

30 /6    nackered rest

1/7       track 4 X 40M 2 X 80M 2X120M AND 1 X 40 SEC (315M APROX)

2/7       rest

3/7       Rest

4/7       Kelso 1 lap race 300m  and mile race: hard runs off near back marks finished well of the winners

week 24

5/7       gym bench press up to 2 x 4  x 70kg , shoulders, lats, curls

             power plate and foam roller on legs

6/7      opted for early session indoor 4 x 40m (4 min rec) 4 x 80m (8 min rec)

            kettel bell swing 1 x 40 with 16kg and 5 x 10 with 2 x 16kg in 10 mins

7/7      4km of jogging and mobility , 100 press upss and sit ups, stretching

8/7      track  4 x 40m 2 x 80 2 x 150m all out

9/7      gym and skipping, boxing class

10/7    4 x 1 minute with 3-4 mins recovery on grass

            6 x 1 minute 16kg kettel bell exercises with 1 min recovery

11/7    6 x 2 mins boxing bags 1 min recovery

Week 25

12/7    2 x 60m with sprinters the 1 x300m 38.1 and 1 x 320m in 43secs

13/7   6 x  2 mins punch bags 1 min recovery

           20 minutes jogging with circuit exercises on grass

14/7  track  about an hour of mucking around warming up and strides and talking

          then 2 x 60m all out with sprinters mainly a taper before the weekend

15/7  rest day 1

16/7  rest  day 2

17/7  400m race scottish champs no magic wand ran a fairly greulling race struggeling down the home strait to finish last in 53.4.

          6 x 1 minute of 20kg kettelbell exercises 1 minute recovery

18/7   20minute steady slog on grass legs in a fair bit pain

           6 x 2 mins punch bags, 100 presss ups and sit ups  and shoulder press kb

Paddy, dont think you let anyone down a bit the 200 and 400 were superb runs! Not looking forward to having to race you at the Club Champs in September ;]

Week 26

 19/7  track session of 6 x 200m with 5,4,3,2,1 min recovery 26,27,26,26,27,28 fairly   hard session watched Guy learmouth run the session in 24 sec range on tuesday before scottish champs

20/7  late finish from work rest day

21/7  track 2 x 40 m then 3 x 300m 9 mins recovery 40,39,41 sec felt much better doing a bit more endurance last few days!

22/7  circuit and jog  at boxing then  bench press 3 x 80kg

23/7  rest

24/7  races at oxton borders games race of 110m then 800m then 200m, ran fairly well off some still stiff marks ten pound total prize money which was spent on lager.

25/7  boxing session and 4 x 1 minute 20kg kettel bell swings 1 min recovery

Week 27

 26/7 totaly nackered 800m jog and gave up

27/7  more rest

28/7 meadows mile relay staggered home in 5.08 behind the caac elite who won gold!

29/7 Bench press 4,4,3 reps at 80kg, shoulder press 2 sets 3 reps 20kg db, mixture of sit ups

30/ 7  3 x 300m  with 15 mins recovery glad to put the last weeks over distance work in the past all reps ran as fast as i couold but untimed! 

31/7   total day of recovery.

1/8     6 x 200m 5,4,3,2,1,min recovery managed to complete the session never timed the rep but timed the recovery started as a speed session but was not running fast at all by the last rep.

Week  28

2/8     ended up doing a weights session of: bench press 3 x 4 reps 80kg hope to get up to 100kg again in winter. deadlift 4 x 60 3 x 90 and 1 x 100kg scared to lift to much during this month again hope to be over 150 in winter. abs,hip flexer,bicep and shoulder exercises.

3/8     track as far as i can rememeber it was 40,60,80,60,40 m starts then 3 x 150m all out, and 2 x 800m at they end but only steady running

4/8     upper body weights

5/8     track 5 x40 starts then 80m and 3 x 110m

6/8     mobility and a few rounds of boxing

7/8     rest

8/8     100m in 12.2 fell short of breaking the barrier lol and 52.2 400m and relay a good end to a long season and sunburn! good day out all round!

End of mid season

week 29  New year sprint traing programme

9/8   weights session  bench press 5,3 @ 80kg and 1 rep 85kg , deadlift 2 x 4@ 100kg

         general weights after and sit ups x plenty

10/8 boxing pads

11/8  Started the new year sprint training programme at meadowbank with the sprinters sickening session of 2 x 3 x 150m with 3 and 15 mins rec. this again is difficult when running with much faster runners. Aim to follow there whole trainign programme and see what happens.

12/8 general exercise and weights planned ended up doing a load of boxing

13/8 rest

14/8 borders athletics meeting still of crap mark in 110m never got anywhere was second in the heat of 1 lap race (270m) running as back marker. in the final placed 5th and another 15 bucks prize money. 200 bucks to the winner aswell!

15/8 a load of boxing

Week 30

16/8 no one turned up for the sprint session so ran track session of 6 x 200m with 5,4,3,2,1 min recovery 27,26,26,26,27,28 fairly controlled session little slower on the last rep buit still fast enought to have me rolling about the ground at the end. perfect night for running!

17/8 a load of boxing

18/8 sprinting: back wi the sprinters at meadowbank on the new year sprint programme again session of 2 x  2 x 300m with 4&15 mins rec ata decent tempo

40,41 first set and 40, 41 second set  fast group was doing 39

19/8 wieghts slight increase in deadlift  4 reps at 50,90kg and 2 x 4 at 110kg , core exercises and hip flexor and plyometric jumps and a little boxing

20/8 warm up, stretching , core, 8 x 3 mins punch bags and pads

21/8  sprinting 2 x 2 x 300m planned again 4 and 15 mins recovery session not so challenging today 39,39 first set and 40,40 second set

22/8 rest planned due to an expected hangover, however felt well enought and done circuit trainig, boxing and bench press 3 x 4 reps at 80kg. a good bit stretching.

week 31

23/8 joined in a bit of an endurance session of 600,400,200,400,600 ran at 34 secs per 200m with 5 mins recover throughout. fairl easy session but they guys who were running it do it until they can run it at 30 sec per 200m pace.  bret who has done it in the past ran 46 secs 400m

24/8 sparring at sparta boxing planned 6 x 3 mins completed with 1 min recovery

25/8 sprint session a bit battered and bruised manage to hang in with the sprinters for 2 x 2 x 300m with 4/15 mins recovery again in 39/40 secs surprised to complete it considering the state a was in warming up.

26/8 weights for legs: warm up and 3 x 120kg and 1 x 130kg deadlift,  2 x 40 plyometric jumps and boxing session

27/8 active recovery easy exercise

28/8 rest

29/8 A good days racing to end the 1st full season ever completed being used as Tommos slave ran 53.0 400, 23.79pb 200 and both relays.              the end!

Week 32

30/8 20 minute recovery run

31/8  bench press up to 1 rep 90kg and light exercises

1/9     track:   3 x 300m in 39 sec with 6 mins recovery

2/9     deadlifting up to 1 x 120kg legs tired, core exercises and general weights

3/9     light exercise and mobility, core

4/9     15 x 80 meter  hills slow jog back recovery

5/9      rest

week 33

6/9      track 6 x 150m wb recovery 10 mins recovery and 300m in 39 sec

7/9      gym

8/9     2 x 3 x 200m in 24/25 secs 3 and 15 mins recovery very hard session

9/9    deadlift to 3 x 130m and 2 x 10 plyo jumps with medicine ball, core exercises

10/9   rest

11/9    15 x 80m hills jogback recovery and 1k warm up and cool down

12/9    bench press 3 x 8 reps 70kg, core execises and boxing pads

Week 34

13/9    2 x 3 x 150m fast with 3 and 15 mins recovery, 5 x 2 mins punch bags

14/9    rest

15/9    warm up then 3 x 300m with 6 mins recovery in 39 secs timed!

16/9    deadlifts 3, 1 reps at 130kg......2 x 10 plyo jumps with medicine ball and other jumps etc.  2 x 70 single leg sit ups, core exercses, mobility. boxing pads

17/9    easy boxing class

18/9    5km run including 8 x 200m hills jogging back down

19/9    boxing class

week 35

20/9     20 x 40m hills with jog back recovery

21/9     rest

22/9    ill

23/9    ill

24/9    ill

25/9    8 x 120m hills on the grass with sprinters alternating jog back and walk back a totally sickening session

26/9     exercises and core , boxing

Week 36

27/9    8 x 120m hills on the grass with sprinters, walk back recovery bit easyier with walk back recovery

28/9    boxing pads

29/9    2 x 3 x 200m 3 and 15 mins recovery 25 sec per lap pace.

30/9    dead lifting 3 x 4 reps 120kg plyometrics and abs work

1/10   10 x 20 second hills

2/10   rest

3/10   rest

 

Week 37

4/10   8 x 120m hills with walk back recovery with sprinters very intense session

5/10   3 x 4 reps at 80kg bench press 2 x 5 reps 20kg shoulders (db) curls abs etc

6/10   2 x 3 x 200m 3 and 15 mins recovery 25 sec per lap pace.

7/10   deadlift to 1 rep 140kg, plyometrics and medicine ball abs work

8/10   boxing

9/10   8 x 120m hills alternating jog and walk back

10/10 rest

Week 38

11/10  track session 4 x 150m with 4 mins recovery ave pace 17.5 sec

12/10  6 x 2 mins boxing sparring and bench press 2 x 4 @80kg

             shoulder press , curls and exercioses

13/10  track session 2 x 3 x 150m 3 and 15 mins rcovery

14/10  dead lifiting warm up then 6 and 4 reps at 120kg, circuit and  plyometrics and boxing session

15/10   rest

16/10   track session 2 x 3 x 150m 3 and 15 mins rcovery then 10 x 2 mins boxing bags

17/10   8 x 2 mins 1 min recovery sparring

Week 39

18/10   track  4 x 150m with 4 mins recovery pace 17.5-17.8

19/10    bench press  2 x 6 reps on 80kg, shoulder,bicpes and rows

               abs then  boxing

20/10  track 2 x 2 x 150m with 3 and 15mins sub 17.0-17.5 pace basically all out

21/10   boxing session including circuit the deadlift 5,3 reps at 120kg with    

              plyometrics

22/10   complete rest

23/10    track session 2 x 2 x 145m 3, 15 mins recovery at full pelt with a 5 m handicap    then punch bags 10 x 2 mins 1 min recovery

24/10    sparring 10 x 2 minute rounds

Week 40

25/10      track session of 4 x 150m with 4 min recovery 1st rep 3/4pace the 3 all out reps low 17s

26/10     rest sore hamstring

27/10      track 2 x 3 x 110m with 2 and 15 mins recovery

28/10     deadlift 1 x 100,110,120,130kg

29/10      rest leg hamstring sore

30/10      mobility

31/10      track session