Back to full training

Right - I'm back home and back to full training again, no messing about trying to peak for the indoors. Plan is to go back to some core strength training and rebuild. The indoors say that I'm on track, just need to keep healthy and improve strength and speed until the track season starts in May.

Monday night - back in Jon's gym - my garage. Did a circuit with 3 sets of chin ups to exhaustion, some squats, 3 sets of 5 with up to 40kg, 3x1 min rounds on the punch bag (with 1 min recovery) and then some step ups on to the bench. Took about 40 mins. Good all round strength session although I need to start to up the load.

Tuesday - yoga in the morning and track in the evening.
12x400m 1 min recovery. We have been doing the 4s in 80 seconds, but Tony said its time to up the tempo and aim for sub 80. Cranked most of them out at between 77 and 79, but a couple of the later one went to 81. Its amazing how much harder it is to maintain the speed at just 1 or 2 seconds faster. We had been very comfortable at 80. Reps 10 and 11 were very tough, but pushed the last one in 75 so very pleased with that.
Key thing here is that training has to be progressive - If you do the same things you get the same results. To get better you have to push yourself outside of the comfort zone.