Quadrathlon Results

Quad
SLJ 3 Hops 30m OH Shot Total Points
1 2 Best 1 2 Best 1 2 Best 1 2 Best
Emma 1.53 1.55 1.55 0 0 5.8 5.6 5.8
Danielle 1.7 1.7 1.7 5 5.1 5.1 0 4.5 4.5 4.5
Tsungai 1.85 1.9 1.9 5.4 6.1 6.1 4.47 4.44 4.44 6.45 7.3 7.3 142.9
Skye 2.13 2.15 2.15 5.6 6.05 6.05 4.5 4.34 4.34 5.7 5.75 5.75 145.9
Ellica 1.9 2 2 6 6 6 4.63 4.69 4.63 6.3 6.5 6.5 133.9
Freya 2.04 2.07 2.07 6.5 6.2 6.5 4.48 4.38 4.38 7.88 6.92 7.88 159.6
Megan 2.05 2.04 2.05 6.1 5.9 6.1 4.59 4.52 4.52 4.3 4.4 4.4 128.6
Megs 1.86 1.67 1.86 5.8 5.7 5.8 4.53 4.32 4.32 5.83 5.73 5.83 133.4
Sophie 2.26 2.16 2.26 6.5 7.1 7.1 4.47 4.52 4.47 6.35 6.46 6.46 162.5
Julia (Inj) 2 1.95 2 9 5.7 9 4.59 4.59 5.56 5.15 5.56 166.9
Josh H 2.15 2.12 2.15 6.6 7 7 4.44 4.32 4.32 7.7 7 7.7 169.8
Fin 2.07 2.1 2.1 6.65 6.7 6.7 4.61 4.42 4.42 5.7 6.6 6.6 154.3
Ben 2 1.97 2 5.4 5.85 5.85 4.73 4.63 4.63 8 7.5 8 140.8
Jake 2.63 2.82 2.82 8.3 8.2 8.3 3.77 3.66 3.66 10.55 8.1 10.55 250.5
Charlie 2.5 2.58 2.58 8 8.2 8.2 3.82 3.58 3.58 9.16 9.04 9.16 235.3
Jacob 2.26 2.37 2.37 7.3 7.45 7.45 4.25 3.99 3.99 8.89 8.43 8.89 202.1
Jonathon 2.37 2.41 2.41 7.6 7.2 7.6 4.06 4.02 4.02 7.59 6.43 7.59 196.8
Keith 2.31 2.26 2.31 7.4 6.8 7.4 4.16 4.1 4.1 5.17 5.35 5.35 174.7
Andrew 2.64 2.67 2.67 7.7 7.7 7.7 3.79 3.66 3.66 13.07 13.49 13.49 254.7
Dean 2.17 2.01 2.17 6.6 6.6 6.6 4.31 4.28 4.28 8.72 7.4 8.72 172.9
Trevor 2.63 2.64 2.64 8.25 8.4 8.4 3.83 3.64 3.64 8.6 7.6 8.6 235.2
Alice 1.78 1.95 1.95 5.7 5.9 5.9 4.42 4.34 4.34 7.67 4.85 7.67 147.9
Katie 2.02 1.95 2.02 5.9 6 6 4.51 4.53 4.51 6 5.6 6 136
Dan 2.36 2.36 2.36 7 7.2 7.2 4.65 5.53 4.65 8.7 8.9 8.9 175.2

Videos from Saturday 23 November 100m Tests

 

Apologies for the blockiness of some of the video. Not sure what has happened with the slow mo, but I’ll try and get it sorted for next time. However, there is sufficient in there to gauge the following:

Starts (obviously I can’t see everyone due to the angle):

Jonathon – we need to have a look at what’s gone on there as that first half step with your front foot is odd. It shouldn’t happen. We might have to switch your feet and your set position needs work.

Freya – too low in set.

Keith – too high in set.

Jacob – good set position. A bit more drive required and get that rear arm back further to match, but a good starting motion.

Amy – kept foot low which is much better than last year.

All (first group) – Not enough power in the first foot drive so the front leg is coming only half forward and down, instead of driving backward when it comes under. This means the shin angle on the first step is very high.

Jake – too low in set position. From rear view, it’s clear that the drive is about 30 degrees across the track instead of in a straight line. Body is heavily rotating left on the first step.

Charlie/Austen – too far over your hands in set.

Abbey/Trevor – good set position.

Its clear from the senior men videos that Austen’s drive phase is much longer than everyone else’s and although he is ahead by about 0.3-0.4 seconds by the end of the run based on the times, these lead is complete by the 35-40m mark as everyone is upright 10m before Austen and he is still accelerating. Remember the speedmakers!!!!!!

Charlie – your arms are still coming outwards and this can be seen really well in the erar video.

Group 2 – in the starts, good shin angles on the first step and good backwards drive and low foot recovery. Well done!

Austen – arms a little acute, flapping rather than driving. compare yours to Trevor’s.

Side view slow mo everyone. Look at the backside mechanics – watch the motion of your feet and where they go, how high they come behind your butt. This is not how we drill. Although the video is a bit blocky, look at Austen’s and Trevor’s and how flat the shin stays through the recovery. This means when the lead foot strikes, the recovery knee is level with the standing knee. This is what we want.

Also, great arm actions pretty much across the board. Well done all.

Group 1 from rear:

Amy – a bit over rotating (side to side movement) in the first few steps.

Freya – a bit low in the first few steps.

 

30m Fly and 100m Test results

The 30m Fly times are below along with the Sprint Time predictions from Brian Mackenzie based on the best recorded time. Additionally, for the seniors, the 100m times are also listed from Saturday. For the 100m tests, these will be slightly lower than your pbs as they aren’t in competition and it was bloody cold!!!

Name 30m Flys Brian Mac Predicted Times 100m training test
1 2 3 4 5 Best Ave 60m 100m 200m 1 2 3 Best
Kaitlin
Emma 4.85 4.90 5.08 4.84 4.81 4.81 4.90 9.34 14.53 29.52
Danielle 4.85 4.90 4.91 4.78 4.87 4.78 4.86 9.31 14.48 29.40
Tsungai 4.27 4.25 4.15 4.28 4.41 4.15 4.27 8.70 13.54 27.46
Skye 3.96 4.09 4.04 3.93 4.01 3.93 4.01 8.29 12.91 26.13
Kittie
Ellica 4.12 4.25 4.11 4.27 4.28 4.11 4.21 8.50 13.24 26.83
Ailsa
Amy 3.78 3.90 3.99 3.79 3.78 3.87 8.10 12.62 25.53 14.04 14.16 14.03 14.03
Lizzie 3.82 3.91 4.03 4.00 3.82 3.94 8.15 12.7 25.69
Freya 4.20 4.30 4.28 4.21 4.16 4.16 4.23 8.56 13.34 27.03 14.75 14.94 15.03 14.75
Megan 4.13 4.29 4.12 4.15 4.12 4.17 8.52 13.26 26.87
Megs 3.96 4.03 4.15 4.13 4.19 3.96 4.09 8.32 12.96 26.25
Sophie 4.13 3.84 4.07 4.11 3.84 4.04 8.18 12.74 25.77
Julia (Inj)
Josh H 3.65 3.95 3.72 3.65 3.77 7.95 12.38 25.01
Alex 3.32 3.44 3.59 3.49 3.46 3.32 3.46 7.54 11.74 23.68
Josh D 3.90 4.06 4.16 4.07 3.92 3.90 4.02 8.25 12.85 26.01
Fin
Ben 4.11 4.20 4.22 4.25 4.31 4.11 4.22 8.50 13.24 26.83
Jaspal
Jake 3.16 3.36 3.37 3.28 3.16 3.29 7.34 11.43 23.03 12.04 11.65 12.06 11.65
Charlie 3.51 3.69 3.41 3.44 3.41 3.41 3.49 7.65 11.92 24.05 12.43 12.07 12.73 12.07
Abbey 3.46 3.52 3.41 3.41 3.46 7.65 11.92 24.05 12.78 12.47 13.13 12.47
Jacob 3.75 3.72 3.56 3.89 4.00 3.56 3.78 7.83 12.20 24.65 13.21 13.44 13.45 13.21
Jonathon 3.79 3.72 3.59 3.72 4.00 3.59 3.76 7.87 12.26 24.77 13.21 13.16 13.20 13.16
Keith 4.13 4.00 4.02 4.22 4.07 4.00 4.09 8.37 13.04 26.40 13.61 13.76 13.80 13.61
Andrew 3.21 3.44 3.38 3.36 3.21 3.35 7.40 11.53 23.23
Dean 3.75 3.90 3.84 3.97 3.94 3.75 3.88 8.07 12.57 25.41
Rich 3.28 3.44 3.41 3.40 3.41 3.28 3.39 7.49 11.66 23.52
Austen 3.16 3.38 3.37 3.32 3.16 3.31 7.34 11.43 23.03 11.68 11.37 11.66 11.37
Tom 3.51 3.51 3.51 7.77 12.11 24.45
Trevor 3.28 3.32 3.25 3.28 3.32 3.25 3.29 7.45 11.61 23.40
Jaspal 4.01 3.82 3.90 3.99 3.82 3.93 8.15 12.70 25.69 12.04 11.65 11.66 11.65

EA Indoor Age Group Championships Entry Standards

Find them on this link. If you have the standard you should be entering! If you don’t have it yet, that should be your target for the events indoors between now and end of January.

 

EA Indoor Champs 2014

 

Macrocycle 1/Microcycle 3 (Speed)/Nanocycle 1 (Preparation)/Session 1

Great technical session last night in the first speed preparation session.

As I said to the juniors, the warm up is our standard competition warm up so you need to at least know the order of the warm up and the general exercises:

Mobility

Skipping forwards and backwards

Floor mobility and leg swings

Drills and build-ups

Which would then be followed by progressive technical build ups up to 100% with some block starts for seniors.

There was excellent progression last night, but it is getting cold so you must bring the right kit. Layer up so you can remove layers and add them back in as the night progresses. Also gloves are a good ice as I’ve said before.

Thursday will be form sprinting, where we will progressively increase your speed and attempt to hold perfect form as we do so.

Well done to everyone, but just a note to the Sprint Group, please maintain discipline – no messing around, I have too big a group for anyone to be distracting each other, plus lane discipline is critical or someone is going to get hurt when we have so many athletes on the track.

Updated training plan.

Training Plan 2013_14

 

Please click the link above for the updated training plan.

 

Kosmin Test results 08 Nov @cosalisburyarc

Results below are from last nights Kosmin test. These give the total distance covered in the test in metres and the 800m time prediction from the Brian Mac time predictor.

 

Name Total BM 800m prediction
Kaitlin 566 03:13
Emma 574 03:10
Danielle 591 03:04
Tsungai 592 03:04
Skye 629 02:52
Kittie 644 02:47
Ellica 646 02:47
Ailsa 675 02:38
Amy 747 02:18
Lizzie 736 02:21
Freya 702 02:30
Megan 680 02:37
Megs 670 02:40
Sophie 661 02:42
Julia (Inj) 618
Josh H 743 02:09
Alex 600 02:26
Josh D 678 02:17
Fin 716 02:12
Ben 647 02:20
Jaspal 697 02:14
Jake 857 01:55
Charlie 766 02:06
Abbey 764 02:06
Jacob 754 02:08
Jonathon 742 02:09
Keith 739 02:09
Andrew 728 02:11
Dean 721 02:12
Rich 812 02:01
Austen 830 01:59
Tom 843 01:57

Speed endurance – lactic death

So we were back on the speed endurance train this week and the lactic gorilla was well and truly in evidence. 10×200@30/34 with 2 minutes recovery.

Tears and vomit were the order of the day for some. Speed endurance is what sorts out the monsters from the minnows. It is where you have to learn how hard you can push. There are some coaches who don’t believe that anyone should be pushed that hard.

Well, here’s the thing. I don’t shout and scream to get people through it. They do it or they don’t do it. I can’t do it for them and they either learn how hard they can push or they don’t. It’s a mental thing.

On the other hand, there were some excellent results last night. A few athletes hit the numbers, including some short sprinters, for whom this is a tough session. The seniors worked well as expected. Amy, Lizzie and Freya covering all the reps even though it hurt. Special mention to Alice for stepping up into the seniors an bossing it. Extra special mention to Ailsa for being the only junior to complete all the reps, despite suffering with stitch with 4 still to go.

All the senior boys hit the numbers including Callum who is a senior in all but name because of Rugby.

Good work all. Kosmin test tomorrow and then 2x600s on Saturday and that is SE done for a few weeks!

Macrocycle 1/Microcycle 2 (Speed Endurance)/Nanocycle 2 (Adaptation)/Session 1

So the session was split 600’s which is a great breakthrough session. Unfortunately due to “administrative difficulties” with the track, the training was done at Hudsons Field, which took a difficult session and added in grass and hills. Epic.

However, well done to the all the athletes there, plus Coach Sutts for adapting the session so well. I did plan on repeating it on Tuesday, but apparently that one was so tough that it isn’t necessary.

So Tempo 200’s it is on Tuesday. Yipee! Everyone is reset so we start at 10!

 

Foam Roller

I was asked by Meg about a Foam Roller.

So here’s my view.

Do you need one? Up to you, although I do think they are a good idea for post training and certainly between heats/races for recovery.

Do I have one I recommend?

My view is that they need to be just wide enough to do both legs at once should you want to, but any wider is a waste.

I bought Jake a More Mile “Beast” as it has different profiles for different massages so you can pick how you want to work it. It’s decent value at just under £20 and there is currently a 10% discount voucher by entering SAVE10 at the checkout.

Link is here

http://www.startfitness.co.uk/search.asp?strKeywords=foam+roller&x=-1140&y=-124

In my opinion the TP ones are overpriced.