Adarq.org

Date: 28/01/2014
BW: n/a

Soreness: none

Warm up:
   Ankle rolls
   A march/skip/ run drill
   B march/skip drill
   karaoke
   
Workout:
   3 x approx 50m sprints 2-4 min rest between

Cool down:
   quad stretch

Comment:
what a terrible workout, I was fine at start, ankle rolls, went outside on to the grass, it was cold outside, did warm ups, i was warmed up a little but still was cold, heart pumping, my sinus activated by allergy and nose blocked ears blocked so i can hear breathing through my ears, did the runs but only managed 3 sets and after was feeling sick especially in the stomach and was feeling dizzy and stopped and walked back home, a bit wobbly on my way back, got home drank water and milk but couldn't finish it was feeling sick to continue. I don't know why i was feeling dizzy and sick, feel sick a bit now. just need to rest.

Couldn't do plyos or gym, which is a 20 min bus journey from home. don't know if i will be able to do 200m tomorrow.

Rate: 2/10

Started workout at 10:30am, hoped to have started earlier.

Thursday: Warm up

Workout:
   Speed
     sprint, float, sprint 20m, 30m, 20m x 2 sets

   Plyometrics
     Standing Long Jumps 9m in 4.5 jumps x 2 sets
     High Knee hops explosive x 2 x 10m
     Skipping for height 2 x 10-20m

Cool Down stretch

Comment:
Taking it slow, get fit first with running before I incorporate weight training. It wasn't as cold as the last 2 sessions.

Rating: Good

It is soo hard to wake up at around 7am to get ready for my workout. Something I am trying to force myself to get into the habit of.
 

I had a bad cough the last couple of weeks and am feeling a bit better, coughs occur very few times so am going to get back into training.
Today I will be doing my 2x200m followed by a general strength training, but days when i have to go to gym I have to wake up early to fit it in like tomorrow, sprint, float, sprint x 3, plyometrics 3 exercises and then weight training.

I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.

Tempo work + general strength

Didn't get time to do my runs but forced in general strength can be done anywhere.

Chin ups 2x5
Wide pull ups 1x5
Handstand pushups 2x 5
Incline and decline crunches x 10
Pistol squats 5 each leg
Lance calf lowers single leg 10 each leg

Cool down

Yesterday's general strength workout

already warmed up from running, just get my body loose and ready.

Workout:
  Pushups 2 x 20 fast reps
  Wide stance pushups 2 x 20 fast
  handstand push ups, the push ups made it hard 2 x 4,3
  dips 2 x 20, 40 fast
  leg raised crunches x 20 reps
  on edge of bench, lean back and a bit down and from there sit up not all the way 110 degree with body and leg \__    x 20 reps
  pistol squats 2 x 5 each leg, left leg weak, but right leg easy
  single leg calf raises 2 x 20

Cool down stretch
   overall body stretch