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I think it would be better if I record my sprint and then time myself as lbss mentioned and maybe that would be more accurate.

Uhh.  Yeah. 

Don't get too down on your timing method your still better than Avishek and his timing of his 10m sprints while holding his iPhone.

Date: 02/07/2016
BW: Still no scale
Soreness: no noticeable soreness only the hip if i massage it

Condition:sunny, hot and sometimes cool moments

Warm up
   same - uphill walk, sprint drills

Workout
   60m sprints x 4 reps alt lead leg
   
    light pre gym warm up
    BSS 0kg x 6, 20kg x 6, 25kg x 6, 30kg x 6

    SLRDL 0kg x 6, 30kg x 2 x 6, 25kg x 6

    seated sprint arm swings x 3 x 20 (10 each arms coming forward)

Cool down
   general stretch minus quad and hip stretch
   walk down hill

Comment
it was a good session but because it was hot I ran out of energy after the second run so required more rest. then the gym session was ok.

Date: 16/07/2016
BW: 64.7kg
Soreness: quads, glutes, hamstring - just slightly

Condition: Blazing hot, sunny, dry and humid. So I was loose and explosive during my warm up but then at the time of my first sprint, I had no energy left, felt unexplosive, it was basically a strength based run rather then a combination of strength and explosiveness.

Warm up
  same

Workout
   60m sprints alt leg - started with right to avoid stress on my left hip
       R, L, R, L

  Activation and mobility stretches
 
  BSS /w 2 dumbell 0kg x 6, 15kg x 6, 30kg x 2 x 6
 
  SLRDL /w 2 dumbell 0kg x 6, 30kg x 2 x 6

  Sprint Arm Swings (seated) /w 5kg dumbell 2 x 20 total reps

Cool down
  stretches - quad and hip stretch
  walk down hill

Comment
  very hot weather, was happy to get in the gym where it was cooler with a huge fan. The runs felt no explosiveness due to lack of energy but am happy to start at 30kg weights in both lifts.

Start of Day 1 - 25/07

Its an off day, meaning no workouts today, only on wedesday and saturday. I will just mention the small workouts I do, not intentionally, but just the workouts that I notice from my day to day activities, e.g. some stair works, climbing and downstairs, walking.

Some dynamic yoga techniques.

Condition: nice breeze, slightly warm and sunny but nothing too suffocating with this vest on.
Vest weight: 5kg

Weighted Vest Workout
Date: 30/07/2016
Week 1/6 Complete
Soreness: none noticeable
Condition: sunny and some slight breeze, track a little wet I think.

Warm up
  same

Workout
   30m sprints alt leg x 4 (L,R,L,R)

   ankle hops x 8 reps, tuck jumps x 8

   mobility stretches

   BSS 0kg x 6, 15kg x 6, 25kg x 3 x 6

   SLRDL 0kg x 6, 25kg x 3 x 6

   core stability holds (you put weight on one side of bar only, you unrack and try to hold it) 10kg plate + 10 seconds
   
   high to low woodchop cable was experimenting different weights did 10 reps

Cool down
  stretch

Comment
I always carry my bottle to fill with water but when I checked, someone took it out, so I couldn't have water for the entire workout, sometime i would fill my hand with some water and drink that, so I couldn't sprint alot. I wanted to add some core workout and my coach told me about the stabilisation version, I tried 20kg, it was too hard to stabilize so started at 10kg first then progress, then did the high to low wood chop, new so had to try and adjust to it.

Rate: 6/10

Date: 07/08/2016
Soreness: quads a little
BW: 70.5kg

Warm up
   same

Workout
    60m sprints alt legs x 6 (L, R, L, R, L, R)

    ankle hops x 8 followed by tuck jumps x 8
   
    mobility drill stretches
 
    SLRDL (bench was occupied) 0kg x 5, 30kg x 6
   
    BSS 0kg x 5, 15kg x 5, 30kg x 2 x 6, 25kg x 1 x 6

   arm sprint swings seated 2 x 20
   
   core stability 2 x 10 sec x 15kg (placed 15kg on one side of bar only)
   
Cool down
   general stretch minus quad and hip

Comment
nothing

Rating: 6/10

Date: 13/08/2016
Soreness: none
BW: 71.5k
Condition: it was windy a little, not sunny but still warm and later on sun shone through and became a bit hotter, then later again it cooled down towards the end.
Note: felt a little sick in the stomach and a slight sore throat.

Warm up
   walk up hill
   a walk, skip and run 2 x 20m each
   lateral leg swings for hip mobility x 10
   seated cross legged iliopsoas stretch x 10 sec

Workout
   30m sprints alt lead leg x 6 (L, R, L, R, L, R)
       - First run felt weak and towards the end I start kicking the back of my other feet, calf area. Then later on the runs felt better  until the last 2, my legs were fealing weak and became sore quicker then usual and it the quads, calf, shin that became sore.

   mobility drills - single leg glute bridge  3 x 5 sec each leg, hamstring stretch

   BSS 0kg x 5, 15kg x 6, 30kg x 3 x 6

   SLRDL 0kg x 5, 30kg x 3 x 6

   seated sprint arm swings 2 x 20 @7.5kg dumbells

   core activation/stabilisation 2 x 10 secs @15kg on one side of bar

Cool down
   stretch
   walk downhill

Comment
felt a little sick in the stomach and in the throat, but was able to do the sprints, but my legs became sore quicker than usual, then went inside to do gym work, I was thinking of just doing 25kg because I felt sick lol, but some guy came took the 25kg dumbells, forcing me to do 30kg BSS, which was not that bad, with less rest my legs feel stronger than if i rested longer. but my legs were getting weak. Then did the SLRDL fine, till the last set last leg with 3 reps to go, my grip was gone, I picked up the weights did 1 and dumbell was slipping, put it down, regrip then try again, 1 rep and then slipped, did this for 3 reps. Then the sprint arm swings was fine. the core stabilization really exposed the sick feeling in my stomach, when I did it, it was a little hard but also painful in my stomach with the sickness feeling becoming a little more prominent.

Rating: 6/10

Last Distance with weight vest, next week for 3 weeks I start the 60m runs.

hey seifullaah, just curious.. does your coach ever have you race anyone? Not a full race but, maybe just short accelerations, a segment after a fly in, etc. any kind of drills like that? if so, why not? I never see you mention it, that's why i'm asking.

also feel better mang.. seems like a bunch of people have sick-symptoms lately. I felt a little weird to yesterday.

pc!!

Thanks! 

No. The coach doesn't ask me to race people, as im the only one there he trains rather than a group. So there is no one to do small races against. There are other people who use it on one day but they have their own training group, who keep to themselves, you have to be a member and all that stuff, but the other day I train, there is noone training there but disabled people who use like a modified cycle to help them use their legs.