Game plan...

Monday

gym - Day 2 (back/legs/biceps)...changes:

• db pull over (2x8-10) - weight increased to 12.5kg (3x10)
• single leg leg press (3x6-8 each leg) - weight increased to 42.5kg (3x8)
• bb Romanian deadlifts (2x8-10) - 40kg, 1x10, 1x12

an easy run at lunch...bit windy though...

the stats:
start temp/humidity: 11.5/45% (apparent 9.2)
start time: 1:28pm
total distance: 6.84
total time: 40:00
avg pace: 5:51
total calories: 407
avg HR*: 150

*Time spent in HR Zones:
00:01 [Z1: 93-111]
00:52 [Z2: 112-130]
26:26 [Z3: 131-148]
07:41 [Z4: 149-167]
01:12 [Z5: 168-185]

my bus stop arm is bruising nicely but my knee has no marks whatsoever...

no footy training - we had a whiteboard session...the session was good, I think we had about 18 players there plus 2 coaches...it went for about 40mins...we looked at the games remaining and rated our chances in each one - our coach is talking up our finals chances (we’ve never finished better than 5th)...we talked about what we need to do in training...Wednesdays will focus a bit more on full field game stuff...

he reiterated the four planks of our game plan

• Forward press/zone
• Run & carry
• Corridor/hot spot
• Switch

then he had us each fill in the following on a bit of paper:

• Name - current position
• what position we preferred to play
• how we rated our individual playing performance
• how we rated our individual training performance
• our individual strengths
• our individual weaknesses
• a personal goal for the rest of the season
• how the coaching group can help us improve individual

after that was done it was off to The Lakes for a team dinner and to hand out player awards for the first 10 rounds....

today

another hill session on the same hill as last Tuesday

the stats:
start temp/humidity: 10.8/42% (apparent 8.7)
start time: 1:08pm
total distance: 8.10
total time: 50:23
avg pace: 6:12
total calories: 503
avg HR*: 145

*Time spent in HR Zones:
00:08 [Z1: 93-111]
07:43 [Z2: 112-130]
23:06 [Z3: 131-148]
16:35 [Z4: 149-167]
02:38 [Z5: 168-185]

the main part of the session was 8 x 60sec effort/jog recovery...