Coming back from Scotland at the start of the week to fly off to Denmark towards the end of the week, training has been a bit of a struggle in this late holiday period!

Note:¬†” = seconds and ‘ = minutes

Monday – Rest Day

We had a long drive back from Scotland today. After leaving at 9 am and having a couple of stops, we got back at midnight which was rather tiring in some ways. I struggle sitting down for such long periods of time! Either way, I wasn’t really able to train but that was fine since my coach had taken that into account.

Tuesday – Gym Session

I had a gym session today, but I couldn’t quite manage the cleans I was given to do at 40kg. I think it’s mostly because I haven’t done them in a while so my body feels slightly unfamiliar with the movement and I kept hitting my pelvis whilst doing them so my workout is broken down as follows:

  • 20 hanging cleans (9 x 40kg and 11 x 30kg)
  • 20 x 60kg deadlifts
  • 20 hanging cleans (9 x 40kg and 11 x 30kg)
  • 20 x 60kg deadlifts
  • 10 sets of 10 push-ups and 20 crunches
  • 50 pull-ups

It was a tough session going back into it and my legs felt tired after. I’m hoping I’ll be able to get back into the ‘clean movement’ next week or so after starting performing the movement again.

Wednesday – Plyometrics And 80m Reps

My coach gave me the full set of plyometrics exercises to do which I did about 10 days ago. The thing is, they were so new to me that my legs got so sore I had to split the plyometrics over Saturday and Sunday. Now he wanted me to do them all along with 2 sets of 4 x 80m with 4′ recovery between reps and 6′ between sets. I thought it was unreasonable but he said I’d manage so I went along with it. My warm up was 4 laps of jogging, drills and 2 x 30m sprints.

I performed:

  • 5 sets of 5 explosive single leg starts (crouch on one leg and explode forth onto the other leg)
  • 5 explosive single leg starts holding a 5kg medicine ball
  • 5 explosive single leg starts pushing a 5kg medicine ball as I move forth
  • 5 single leg jumps into the sandpit
  • 5 double leg jumps into the sandpit

It was difficult, but I put in as much effort as possible and didn’t feel anywhere near as sore or tight mid-session as I did previously. After about 5 minutes I moved onto the 80m sprints where I ran:

  • 11″11
  • 10″89
  • 11″25
  • 10″77
  • 10″76
  • 10″64
  • 11″03
  • 11″00

I was really pleased with how the sprints went after the plyometrics and I really did feel good during them apart from the last two reps. I’m feeling like my sprint training is starting to show some progress now I’ve dropped down on the mileage. I finished off with 2 laps jogging as a cool down.

Thursday – Circuit Training

Today was circuit training and I did 3 sets of 13 exercises for 30 seconds with 2 minutes between sets. I did the following exercises:

  • Tuck jumps
  • Clap press-ups
  • Squat thrusts
  • Burpees
  • V-sits
  • Lying down running man
  • Twisters
  • High knees
  • Forward plank
  • Side plank
  • Backward plank
  • (Other) side plank
  • Forward plank

It wasn’t too bad, but I could definitely feel my hamstrings and quads were fairly sore from training yesterday.

Friday – Rest Day

My family woke up early today to catch a flight to Denmark to visit family. I was given a rest day today so that worked out quite well for me.

Saturday – Easy Run

In the morning I went out for an easy 4.3 km run. My legs still felt sore from the sprint session and plyometrics I did on Thursday so I was glad I was only asked to run at a gentle pace.

Sunday – Easy Run

Today I had another easy run where I ran 3.1 km at a gentle pace to finish off the week. Legs were still not 100% recovered, but the run was decent.


Weekly Mileage: 10.6 km / 5.5 miles

How was your training this week?