[RandyMann]

Usual warm up
Hurdle drills for flexibility, bounding, ladders, hopping, bounding and plyos.

Warm up strides

30m, 40m, 50m, 60m, 70m, 80m all at 100% with a walk back recovery.
Ran well tonight and I feel I am getting some of my sharpness back.

Legs feel a lot better after sports massage.
4k run planned for Saturday with more lifting.

[RandyMann]

Dumbbell Bench Press

10 * 20kg
8 * 25kg
6 * 30kg
6 * 32.5kg
2 * 37.5kg

Squats
6 * 60kg
6 * 80kg
5 * 100kg
4 * 120kg

Maxed out with 15 chin ups
Didnt have enough time to do full session as track opened late. Plan to go to local gym later to do my 4k run and do some more weights.

[RandyMann]

2km jog on treadmill, had to cut it short as I was feeling my shins again.

120 stomach crunches on swiss ball, 4 * 30
leg raises etc for lower abs plus plank

3 sets of 8 Hang Cleans - 40kgs, tried 50kg but only managed 2 reps

Dead lift
5 * 60kg
5 * 90kg
4 * 120kg
1 * 140kg (PB)

[RandyMann]

Warmup, stretching, drills, hurdle drills

Time trials were on tonight so I jumped into a 200m for fun and ran roughly high 25/low26. Did this to get some fitness back. Lost energy coming out of the bend and legs felt heavy after the weights I did last week.
No more weights this week as I plan to give the 60m a go in the Leinsters next Sunday.
I will be also tapering down my weights and will be lifting 40%-60% of 1RM for maintenance coming into outdoor competition

[RandyMann]

Usual warm up, drills plus plyos

150m, 100m, 80m walk back recovery
Gave it everything in the 150m then had not much left for the 100m & 80m

Meant to be an 8 min rest and then do the set agian but I called it a night as I am racing on Sunday.
Cool down lap after.

[dna_leri]

Good luck Sunday.

[RandyMann]

3rd in 60m in the Leinsters today but left before I got a time so don't know whether to be happy or not.
Had a bad start but made up some ground to get 3rd. Hope I ran faster than 7.99 but I'm not very confident of that.

[RandyMann]

Got the times today and found out that I ran 7.84sec so I'm happy with that pb

[RandyMann]

Warmup, drills but had to leave out the interval session due to painful shins. Hopefully a rest from runnning till Thursday will sort it out.
Gym planned for tomorrow.

[dna_leri]

Nice PB. What are your targets for summer?

[RandyMann]

Originally Posted by dna_leri

Nice PB. What are your targets for summer?

Thanks.
Targets are to go sub 12sec for 100m in April in the Dublin Graded and low 24sec for 200m in May also in the Dublin Graded.
After that there is the Leinster Masters in June I think. Ideally I would like to break 24sec in a 200m this year but its all unknown territory as to how I stay injury free and healthy. I was in high 24sec 200m shape before xmas in training but then I got sick. Its a fine line between pushing myself too hard and breaking down, so time will tell.

[RandyMann]

Dumbbell Bench Press 22.5kg
3 sets of 10 reps

Squats 60kg
3 sets of 10 reps and past 90 degrees

Dead Lifts
3 sets of 10 reps

Hang Cleans 40kg
3 sets of 8 reps

All reps were done as fast as possible.

Overhead Squats with barbell
Just started these and found them difficult.

[RandyMann]

Usual warm up, hurdle drills, sprint drills etc.
6 * 60m strides

6 * 30m block starts at 100% effort

Short session tonight as there is racing on Sunday for some of the group.

[RandyMann]

This morning session was a 3k jog followed by a core workout. Mixed it up with a medicine ball routine.
Finished with 17 straight chinups.

[RandyMann]

Gym this afternoon

Barbell Bench Press
10 * 50kg (3 sets)

Squats
10 * 70kg (3 sets)

Dead Lifts

10 * 70kg ( 3 sets)

All done fast as possible with 90 sec rest between sets