Tag Archives: 100m

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs

Opportunity

 

Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

Beast Camp, what beast camp?

Beast Camp

There will be no beast camp this year. I know, I know. You’re all gutted.

Because of the make up of the group this year I’m going to do something slightly different. We’re going to do some conditioning work, but only in terms of instruction. You’ll be given a schedule to complete in your own time.

The first four weeks are going to be very technical. We’re going to do all the drills, but to perfection. We’re also going to do some stability and preparation work.

But don’t despair, it’ll still be hard work. I don’t want you to worry!

Details will be posted on this site, including the conditioning work, flexibility work etc.

Justin Gatlin – The Man No-One Wanted to Win

Here’s a speed endurance.com article I wrote

The Man No-One Wanted to Win

Well, okay.

There was one person who wanted him to win, discounting the non-haters.

Justin Gatlin wanted Justin Gatlin to win.

Gatlin doesn’t understand why people hate him. People don’t understand why Gatlin is unrepentant and expects people to like him. In other words, they don’t understand why he doesn’t understand. I’ll try and clear it up for both parties with some biased pseudo-psychology.

Read more in the link below:

http://speedendurance.com/2015/08/27/the-man-no-one-wanted-to-win/

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