Review of Week 8

In review this week of training was a rather tough week of training. The average RPE was 8.5. This was highly due to me competing in the multi events comp yesterday. Earlier in the week there was a lot of longer reps, but the Sunday was high due to the fact that I was still recovering fro competing in 6 events just the day before. I decided not to do weights on Thursday night as I was wanting to protect my legs for the upcoming competition on Saturday. Thursdays session was disappointing as I could not get it to click for me but thankfully it clicked on Saturday and I was able to get over the full 10 hurdles for the first time at that height since Europe last year. Saturday turned out to be a huge confidence booster and now i just cant wait to get into training for next week, hoping for big things.

Multi Events Competition

Today I competed in my first ever multi events competition. The format was that you had to compete in at least 5 of the 6 events, and your top 5 points were taken for your total. The events us guys had to do was 110m Hurdles, Long Jump, Shot Put, Pole Vault, Javelin and 1km race. We began at 10am as we had to be done by 4pm as their was a soccer game on today as well. It was good to have Sarah Cowley who is a New Zealand Olympian Heptahlete and Angus Ross who is her strength and conditioning coach, come down to support us and offer advice on each event. The first event up for us guys were the 110m Hurdles, as this was my major strength i was hoping for a fast time and a good score to be able to try and hold on for the overall win at the end of the day. To my surprise as I had not hurdled in nearly a month, I was able to to get out well and end up winning with a hand time of 15.8secs which gave me a points score of 755. Next we were off to the Long Jump, now because this is a multi event you only get 3 jumps, I manged to jump 5.95m in my last jump to get 2nd in the long and score 576 points. Shot put was the next event to go and again it is the same as long jump meaning you only have 3 throws, the first throw I threw 8m as a safety throw to get on the board. The 2nd throw however was much better as I was able to get the 7.26kg shot out to 10.04m, the final throw was again longer but this time I was unable to stay in the circle, instead falling out of the front. The next event on the agenda was the pole vault, after a quick lecture for an ex New Zealand champion Paul Gibbons, we were off attempting it ourselves. After struggling to begin with I began to get into a rhythm eventually getting up over 2m and only just missing 2.20m which is not to bad. After everyone had finished we headed over to javelin, when i soon discovered my Achilles heel. Lets just say that my 34.1m throw was not good and needs a lot of work. The final event was finally upon us and after planning on just jogging through this 1km something changed at the start line. As the gun went off I took to the front at a steady pace expecting the others to come with me but after 200m i noticed that if anything i was pulling away from them, I battled through the rest of the race by myself finishing with a time of 2min and 52seconds and in doing so wining by around 70m. This gave me a total score of 2916 and the overall win by 124 points.

Training for Week 8

Here is training for week 8 of the program. This week i have planned to do a fun multi-event competition as i have been wanting to do one for the past couple of years.

Review of Week 7

The average RPE for week 7 is 7.8. The raise in RPE is that we have moved further on in the month and therefore the tempo and intensity increases. Thankfully my knee is starting to come right, well at least enough that I can get through full training's and not fell that i have to hold myself back because of it. Thursday's session was on the grass because of the knee came up after Wednesday's hurdle session. This session was extremely hard and took a lot of energy out of me due to the constant stopping and starting. Was able to complete Saturdays training with no problem with the knee so am assuming that the rest day is what it needed.

Training for Week 7

Here is what I plan to do for week 7

Review of Week 6

Week 6 has been a mission due to my knee constantly playing up and wrecking havoc with my training all week, for that reason my RPE should be down as I haven't been able to put full force through it this whole time. So the average RPE for week 6 is 7. I have just started getting onto the foam roller and rolling out the adductors and itb as a training partner of mine suggested i try it after it helped him when he had the same problems, so it is slowly starting to ease off so fingers cross that it continues to work. with trainign this week again it had a speed focus with a couple of extra longer reps to continue to keep the body ticking over.

Training for Week 6

This is the training plan for week 6.

Review of Training for Week 5

After having a lighter week for testing last week it was back to the work this week. Also with this week being the first week of September, we ave started moving into the next phase of training. The average RPE for week 5 was 7.8. This shows how the training is picking up. The duration of the training's have started to shorten as the lengths of the reps shorten, this is because of the changing of phases and the added emphasis on speed training. Sundays training was tougher than usual as my knee has started to play up again. Its again just a wear and tear issue with my Petellar Tendonitis starting to play up again. All i can do at this stage is ice it after every training and hope that the inflammation in the bursa pocket goes down.

InBody Test 2

Here is the results from the 2nd InBody test done today.

Since the last test the results show that my body fat percentage has increased by 1.7% but my weight has dropped down to 84.8kgs which is a loss of 1.4kgs. This shows that instead of losing body fat i am instead losing muscle mass and will therefore have to modify my die to include a lot more protein and less carbohydrates.

Training for Week 5

Here is the plan for week 5.

Review of Training for Week 4

The average RPE for week 4 was 8.5. Although the RPE is up on last week this week was actually a lighter week, with the main reason of Sunday being up higher due to having testing the day before. Results from testing was good and it was good to get a chance to run some times. Results were 6.73 for the first 60m followed by a 6.68 for the second 60m, this was backed up with a 16.00sec 150m, this puts me on target for an 11.1 at this stage which is very good as it shows I'm already on PB pace.

Training Plan for September

After completing the first month of training it is time to start moving into the next phase of training which will include more speed and specific exercises as I get read to start competing in October.