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Yesterday was a nice intense session and it was quite windy and very cold. The warm ups went well and the sprints felt fast but because of the wind and I was running with the wind, the start and the acceleration (first 10-15m) was not technically sound based on how it felt when I ran, because of the wind pushing a little made me jump out a little further and when low I had to try and correct and maintain my form.
But for the 60m because is longer I distance I had longer time to maintain and felt very good and also unconsciously held my breath at the start for up to 20-30m and started making short breaths because of my wanting to accelerate and speed up.

So all in all a good session even tho it was very cold and quite windy.

wow gebreselassie had an average sub 5min per mile run in that marathon
 

Did they build the track around the little forest or did they grow the large trees in the middle area of the track. I guess it makes running in the woods more fun this way even if it is short. 

I love the hypers, i think because the natural bodyweight glute ham raise is not hard for me the 90 degree one is easy for me too, so do single leg, it is intense when you start adding weight to it, but I love it for my hamstring and glutes.

My Max one was holding a 54kg dumbell, single leg, so much pressure on the quads, which connects to the knee because of the counter weight of my quads pushing against the pads.

never did 45 degree, i always go for the toughest lol. but that was at uni gym now my current gym is small

Date: 24/10/2016
Sorness: quads feel fatigued a little

Condition: slightly cold and a little windy and the track was dry but it looked as if it had soaked up some moisture but no water on surface. wore my weighted vest.

Warm up
   20min uphil walk
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   hip flex holds x 2 x 10sec each leg
   lateral leg swings x 10
   seated cross legged iliopsoas stretch x 10 sec each leg
   weighted box jumps holding /w 7.5 kg dumbell in each hand, box is knee high
   seated straight leg sprint arm swings /w 7.5kg dumbell in each hand x 20
   3 x 30m build up sprints to 50%

- took vest off and rested around 7mins before starting workout.

Workout 
   4 x 30m ME Sprints
      - first one was alright but I wanted it to be a little faster
      - others was faster because I hyped myself up before running
      - the 3 point start is becoming smoother little tweaking as sometimes i run with too much lean on the start that some of my effort is spent on increasing lean angle

   1 x 60m ME Sprints
      - hyped myself as well to try and sprint faster

Cool down
   general lower body stretch can stretch my quads by placing feet on steeplechase hurdle and going lower without extending my hips backwards, also when i squat down and feel pain in my hips, I lift my hips up feel like a little click which prob put the tendon in the correct place and can squat down without pain, bw squat of course. stretched my other leg muscles. Not hips.

Comment:
most of them i mentioned above I wanted to get a recording but the person who usually records them is busy and i think he probably is fed up of always recording as before he was able to record when he was busy but now he is busy to do it, or maybe im just over thinking it. But I have to get someone else to record it, which I have yet to see a person who is willing.

Rating: 6/10

Quote from: acole14 on October 24, 2016, 06:52:25 am

Quote from: seifullaah73 on October 23, 2016, 08:14:34 pm

Man that is awesome, when you say you won first place, does it mean you were the first person to cross the line or something else.

 

hah. kind of understandable tho.. i have won several age group 1st's, so the "overall 1st" maybe just didn't compute.

thats exactly what I was thinking when you said you won 1st overall i thought either you won 1st for your age group or you came first in the entire event.

but good job in coming first in your first competition, only a few people are able to accomplish that.
 

Light intensity workout yesterday, its 1:30am as i write this lol.

It was meant to be a light intensity but it also had to be quick, i had to get somewhere quick, so i managed to do it in just over 15min.
then went to the bus stop by 5:45 bus was going to be here by 5:55, i had to get to a place by 6:00, walking to town is 20min and then from there to the place is 5min bus ride, so I ran to town, which is a slight down hill, where i walk up and got to town in 5min, took bus it was traffic and got to the place by 6:05 so just managed to make it. didn't schedule a run in my workout lol. but it was a fairly quick jog/slow run.