Weights and Measures

Back to work on Monday (that's the day job that pays the bills). Spent lunchtime in the gym.
The equipment is fairly limited (rower, cross trainer, treadmill, bike, bench press, leg raise, arm press) but there are a few free weights and long bars, plus a couple of swiss balls.
Had a good session doing squats (3 sets of 5, with about 40kg) concentrating on technique.
Also did some balancing on the swiss bar. I can now kneel on the ball for about 30 seconds with my arms out. Very good for core.

Tuesday - up early to do half an hour of yoga under Liz's guidance. I've still got very limited flexibility in my shoulders and hips. I'm hoping this will help over time.

In the evening I got to the track to do my measuring session at last (the one I wanted to do on Sunday)
Cold, wet and a very strong wind down the home straight. Ideal conditions for a speed test - not.
Here's the session:
500m 85 sec (I was aiming for 75, started on the 100m start, so did 2x100 into the gale)
5 mins rest
400m 66 sec (target 60)
4 min rest (I'm starting to hurt now)
300m 52 sec (target 45, it really is hurting now)
3 min rest, the pains gone, I'm just numb now
200m 32 sec (target 30, with the wind, not too bad)
2 min rest (jog back to start)
100m 15 sec (target sub 15)

So my hurdles coach was right, I'm very slow at this point (about 10% out). Even allowing for the strong wind that could account for a few percentage points. However, I've not done this test before, let alone at this stage of the season, so nothing to compare it with. I will use it to guide my training over the next couple of months.
I've spent a lot of time on endurance, now I need to shift towards speed/endurance and pure speed. The next measure will be the British indoor championships at the end of February