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Yep. The weather has just become worse. New layer of snow and just fresh set of snow. Glasgow has got it really bad.

Speed session will be substituted with some short response plyometric workout as advised by my coach.

ya I saw photos of that weather, damn! also nuts that you spun like that; being from south FL, i've never had my car spin.. but I guess it's more of a thing in snowy/icy areas, never experienced that. I did see a truck spin 360 once in the rain, but he was driving like a nutcase.

good session at least!

I was just driving forward, but you have slippery pathways left by other cars when parking on the side and my car got caught on that and it turned and spun. Never happened to me before.

but ye good session. They said that tomorrow might be worse.

Date: 27/02/2018
Soreness: calves a little nothing much
BW: 64.8kg (also weighed my upper body 35.*kg don't remember after the decimal)
Injury: Hip slightly as when I did reverse lunges bringing my left foot back I could feel it in my upper quads near the hips, but didn't bother the hips that much.

Condition: it was cold, it started snowing later on hard then stopped after an hour or so.

Warm up
    ankle mobility work
    calf stretches
    seated hamstring stretch
    single leg glute bridges
    single leg hip raises with upper-body on bench and one leg crossed on other leg
    hip lift holds x 20 sec each leg
    back mobility for flexibility
    seated cross legged iliopsoas stretch

Workout
     Jump Squats
        - 3 x 5 @empty bar (20kg)

     Reverse Lunges
        - 1 x 5 @bw
        - 2 x 8 @35kg dumbbells in each hand
        - 1 x 8 @35kg dumbbells in each hand, split squat variation

     Seated Calf Raises
        - 1 x 5 @empty bar
        - 3 x 15 @110kg

     Single Leg Lying cable hamstring curls
        - 1 x 5 @5kg each leg
        - 3 x 8 @15kg each leg

     Single Leg cable knee lifts with toe close to floor
        - 2 x 10 @15kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, hamstring curls getting tough, reverse lunges working up my heart rate. Last set is always split squat on floor doing 8 reps on each leg without stepping forward until completed. I also added another thing at the end where I lean on a box with cable attached to my feet and facing towards the cable i bring feet back and just do sprint start technique bringing feet forward keeping it close to ground then pushing it back keeping it low still, which resulted in quite a few drags, if i had more time i would have done the same thing but facing away from the cable machine. This way I can avoid this on speed days and stick with sled work. calf mark is disappearing, which obviously went red after the calf raise but now is calmed to a pink colour.

Date: 24/02/2018
Soreness: quads, hamstring
BW: 64.9kg
Injury: Hip (felt it when I tried to do high knee with the green bands)

Condition: nice sunny but cold day, the legs felt great. Probably spent too much time in the warm up as i was experimenting with the cable and the bands, the green band is only available and that is too strong. The trolley pushes for sprint start was ok despite that it kept going off at an angle all the time.

Warm up
    Ankle and calf stretch/mobility drill
    hamstring stretch
    single leg glute bridge
    hip lift holds x 20 sec each leg
    hip distraction band work, 3 variations
    front/back leg swings
   
    cable 45 degree kick push backs - attach cable to feet, lean towards pulley at 45 degrees, then I push my feet back keeping toe close to the floor and bring back forward keeping feet close to the floor.

    trolley sprint start drills 10m - walk forward and then back x 2
                                              - skips, jumping one leg to other pushing forward x 2
                                              - runs x 2

    sprint drills - a walk x 2, a skip x 2, a runs x 2

Workout
    Sprint Starts 10m x 3 @90% intensity

    50m Sprints x 4 @95% intensity /w sufficient amount of rest approx 5-7 mins between runs.

Cool down
    stretch
    walk back

Comment
It was a nice sunny day, but can't say the same about the temperature, which brought in cold winds and sometimes warm temperature but a lot of the times it was cold. The sprint starts were good and I could feel that my feet during the sprint starts were close to the floor for 3-4 steps, but after I am not able to recall what my feet are doing as I am not really paying attention. The sprint runs were good until the last run, was a little off as fatigue had settled in so 4th run was speed/endurance.

Date: 22/02/2018
Soreness: quads, glutes, hamstring, calves
BW: 64.5kg

Condition: It was a nice day, had a good amount of time I also realized why the reverse lung was easy, because I was stepping back and just going up and down rather stepping back and then forth, which I did today and it so tiring and more difficult than the former way I did it.

Warm up
   Ankle mobility
   calf stretch
   hamstring stretch
   single leg bench glute lifts x 5 each lift
   hip lifts x 20 sec each leg
   hip opening work
   
Workout
   Squat Jumps
     - 3 x 5 @empty bar (20kg)

   Reverse Lunges
     - 1 x 3
     - 3 x 8 each leg @30kg dumbbells in each hand
     - Note: I did 1 rep for left leg, then for right leg and then repeat so total of 16 reps, I did that for 2 sets then on the last set, I stepped back did 8 split squats then step forward and then repeat with other leg.

    Seated Calf Raises
      - 1 x 5 @60kg
      - 3 x 12 @100kg

    Single Leg Lying Cable Hamstring Curls
       - 1 x 3 @0kg
       - 3 x 8 @10kg each leg

Cool down
   stretch
   walk back

Comment
It was a nice session, the lunges was done wrongly, so I decided to do 2 sets correct way switching legs each rep then I did the old way I did last session to get a good workout on my quads. The calf raises was nice and hamstring curls becoming easier. So a good session.
 


     

DOMS in my Glutes hamstring calves and quads

EDIT: now feeling nauseous and queasy feeling in my stomach because of the doms.

I remember you did post a topic like this on this topic.

After some looking around, I found this thread, which I think is the thread I was talking about.

http://www.adarq.org/800m-running-andor-conditioning/jacked-people-who-run/

I finally found the video, quite difficult to find. Christian coleman 6.34 World Record 60m Final

<a href="http://www.youtube.com/watch?v=buVX6sffsUw" target="_blank">http://www.youtube.com/watch?v=buVX6sffsUw</a>