Adarq.org

Date: 28/05/2014
Bw: n/a
Soreness: nothing obvious

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips
    Arm stretch
    Loosen legs

Workout
    5 x 116m @100%

Cool down
    Heel walks
    Stretch

Comment
Windy and light rain wet grass condition. Had rested a while and did my stretches and didn't feel fast because maybe I forgot to loosen my legs before running, but arm stretches helped me in the runs. Wet grass made it slippery but my tiredness is reducing, which is good.

Rating: 6/10

No pain no gain.
You need determination and strong will if you really want something you should push yourself.

Date: 26/05/2014
BW:n/a
Soreness: nothing that stood out

Warm up
   heel walks
   sprint drills
   lunge walks
   side skips
   arm mobility stretch, upwards and backwards

Workout
   5 x 116m 100%

Cool down
   heel walks
   stretch

Comment
It was a windy day again and wet grass due to rain previously, but decided to bring my coat, to measure my time, as the stop watch is in my coat pocket, without it I can't run with it around my neck. So went to the field did the regular warm up, which went well, then I rested for about 5 mins. It started to rain lightly that i could feel it and light wind. I was ready to time myself and try to get a good explosive start, as soon as I exploded out, at around 20m, I slipped because the angle and wet grass and rain, I was very close to falling; where your feet is behind your body about to fall, but continued to run, but rapidly tried regain composure, as i was close to the floor, and had to come upright to prevent the slipping and about 30m out, I was upright, and just exploded and zoomed, felt my arms had more to do with me being fast that day as well, at 30m onwards I just felt so fast and some tiny slips that didn't bother me and made it to the finish line. I thought it was going to be a slow time due to the messy slippy, which slowed me down at the beginning, but looking at the time, I got 16.75  . So if I had a good start, without slipping, I would have probably gotten 16.2 hopefully or maybe less, I don't know how much it slowed me down by. But it was a good workout, afterwards, the following runs, felt nice and fast also.

Rating: 8/10

Date: 25/05/2014
BW: n/a
Soreness: shins, biceps

Warm up
   heel walks
   sprint drills
   lunge walks
   Sideskips

Workout
    5 x 116m @100%

Coool down
    heel walks
    stretches

Comments
It was a sunny day, changing to windy to sunny. The warm up went fine and the first run as always doesn't feel fast, but the following ones, were alright. I must have tried very hard, as even though it didn't feel fast after my biceps were sore as heck. But I guess it's a good sign I put 100% into my arm swings.

Rating: 7/10

Date: 23/05/2014
BW: n/a
Soreness: left inner shin

Warm up
   heel walks
   brief sprint drills
   lunge walks
   side skips

Workout
   3 x 116m @100%

Cool Down
   stretch
   heel walks

Comment
I ate late, so I had to workout late and the floor was slipper as during my runs, when trying hard I could feel slipping, so I ran them upright and that felt better.  was getting late so only had time to do 3.

Rating: 5/10

Date:21/05/2014
Bw:n/a
Soreness: shin

Warm up
    Heel walks
    Sprint drills
    Lunge walks
    Side skips

Workout
    1 x  116m @100%
     3-4 steep hill 5 metre sprints
     3 x 130 20% slant hill sprint

Cool down
     Stretch

Comment
It was nice day, warm ups went fine, the first was nice, until people crowded it riding bikes. So went to the steep hill, then went to long hill, which is at side of road, so would wait for car 60-80m back and race it, beat one, lost close to another and third, it turned on the way up. But the runs felt fast.

Rating: 7/10

I thought he was going to be Ahead by a margin by they were close to him till the finish line.

Date: 19/05/2014
BW: n/a
Soreness: left shin, slight little sore of top right shin

Warm up:
   heel walks
   sprint drills
   lunge walks
   side skips

Workout
    5 x 116m @100%

Cool Down
    stretch

Comment
It was again a nice hot sunny day, I did my warm ups as usual, my a skip and b skip are much better, as the more you do it the more you can adjust to what feels right. I completed the warm ups and start the workout with 5 min rest inbetween reps and after warm up. After I finished resting before third rep, people came in the pitch to play about, so i was about to move to another side of the field, until when i was about to start, they started leaving, I approach the normal place, they stall a bit, so I am thinking are they leaving, until they leave, they decided to use astroturf, which people play football that go to the school nearby, short pitch, I rejoice  do the third rep and finish off with 2 reps, which I do one after the other like a tempo, 120m run, 120m walk, 120m run. Improve fitness level. it was a good workout.

Rating: 7/10