aiṓn

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Archive for the ‘Track’ Category

May 15, 2018

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TUESDAY; 6:30 PM

CYCLING (velodrome)
30 laps warm-up
5 Lap Scratch Race
5 Lap Win and Out
15 Lap Points Race

NOTE:
These were my first bike races in 15 years. Though I haven’t been on a group ride in that long, I felt comfortable enough.  My obvious limitation right now is endurance, followed by experience on the velodrome.  Addressing the endurance deficit will require some rides of 2-4 hours off the track.

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Written by SJ

May 17, 2018 at 12:21 pm

Posted in Cycling, Track, Velodrome

May 21, 2017

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SUNDAY 10 AM

WARMUP- 1 mile easy jog, carioca, 50 meter ins and outs

SPRINTS

25m/25m < 3.4
3.28
3.33
3.06
3.13
3.19
3.20
3.20

200 m @ 75% – 35"

Written by SJ

May 21, 2017 at 12:28 pm

May 7, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

SPRINTS
35 m < 4.62 with 25 m fly
4.52
4.59
4.78
4.52
4.66
4.43
Stadium stairs
1’43”
1’31”

NOTE
Sore hamstrings

Written by SJ

May 8, 2017 at 5:38 am

April 30, 2017

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SUNDAY 10 am

WARMUP 800 meters – calisthenics; sprint drills

SPRINTS
25 m with 25 m fly < 3.4″
3.25
3.21
3.15
3.27
3.16
3.18
3.27
3.20

400 m – 1’16”

Written by SJ

May 1, 2017 at 5:53 am

Posted in Sprint, Sprinting, Track

Tagged with ,

April 26. 2017

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WEDNESDAY– 4 AM

WARMUP – TGU 70 lb barbell x 1 both sides

SQUAT
215 lb x 5 reps x 2 sets

DEADLIFT (sumo)
245 lb X 5 reps x 2 sets

HIP THRUST
305 lb x 5 reps x 2 sets

OVERHEAD PRESS
115 lb x 5 reps x 2 sets

PULL-UP (+15 lb)
+20 lb x 5 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
4 reps each arm x 2 sets

April 23, 2017

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SUNDAY 10 am; rain

WARMUP 400 meters – 2′; calisthenics; sprint drills

SPRINTS
50m with 20m fly in < 6.89
7.20 – warmup
6.56
6.51
6.64
200m – 33.3
Stadium Stairs 1:50

Written by SJ

April 24, 2017 at 5:53 am

April 9, 2017

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SUNDAY 10 am

WARMUP 400 meters – calisthenics; sprint drills

TRACK SPRINTS
25 m with 25m fly in < 3.4
3.18
3.26
3.25
3.28
3.21
3.41
3.27
3.13

DEPTH JUMP – 24″ x  4 reps

TRACK SPRINT
*225 m – 37″

Stadium Stairs 1:47

NOTE: *extended 200 m to 225 – wrong shoes + depth jump = fatigued left calf

Written by SJ

April 10, 2017 at 8:44 am