Track Workout - 50 minutes
Sled Sprints @45kg x 2 x 10m
I feel every time I read your log, there's something bizarre incorporated into an otherwise innocuous workout. This fits the bill right here.
The key with weighted sled pulls is to progressively overload your ability to accelerate over 10-30m. But it has to be within thin margins, otherwise you stop performing the technique you're trying to overload. You cannot be sprinting properly with this much weight - it will just be a slow push. From what I've done and read about, something like 10-15% of your bodyweight,
or a maximum of 10-15% drop-off in your 10-30m sprint time, is what you're aiming for here.
This has been asked this a few times with no response: if your goal is 100m, why are you only running a maximum 50m, once or twice a week? Is this part of an incredibly long-term training plan? Why not do some tempo sprinting, or anything other than short acceleration work (but confusingly, no block starts, which is something you really should be doing if your goal is the 100m)?
It's only because you post so much that I want to help your training, but it's still so confusing.