3/23 MU. Maia, Jess, Des, Deven and Brian went out on a 37-degree but sunny day for some 400H work. Did some 90s and scorpions, swings and cycles for mobility; skips, shuffles, up and back H for warm up. 1x1, 1x2, 1x3 with walk back recovery, trying to hit target times at H3 (Brian 62 - 16.5; Deven 64 -17; Maia 72 - 19; Des 72 -19; Jess 66 - 17.5) Brian hit his target, no time for Deven, Maia on target, Des and Jess were just a little slower than target. Moved down to turn for 3x3 with walk across recovery. Third one went all the way to finish. Total volume around 650m. Walk-jog cool down lap.
3/22 KC. Alex, Keaton, Michaela, RachelL, AlexJ were in for HJ. Others did field events or circuits. Updated approach marks for Alex and RachelL.
3/21 KC. Hurdle basics session for Sam and RachelR. Lots of drills and then some reps over H1 and then H2. Ran most drills and reps at 27. Gradually worked out to -2. Progress was great. Sam tightened up the trail and was aligned much better, using more of her speed. Rachel started to get her trail leg out to the side better at times. Sam got her 27-2 split down to 1.35, and Rachel nearly the same. Still more work to do, especially getting up to the 33s at regular spacing.
3/20 KC. Alex, Hayden, Coy, Maia, Sam, RachelR, RachelL, Lea, AlexJ, Michaela, Bianca were on hand for HJ. Rachel led the group through warm up. Did some 2-step jumps to work plant angle and rotation to get perpendicular to bar. Moved to short approach jumps (5 or 6-step) to work the same qualities at higher speed. Did a few run throughs and then fulls. Shot video of just about everyone and we did a quick review after a shoot.
3/19 KC. Jess, Maia, Holly, Sam, RachelR, Des and Lea were in for high hurdle training. Rolling, scorpions, swings and cycles. Fwd, bkw and B skips, switches, shuffles, dribbles and bursts. Warm up starts and 30m timed accels (bests: Jess 4.49, Des 4.37, Maia PR 4.67, Sam 4.97, RachelR 4.83). Lea and Holly arrived later -- after the 30s -- so, no accels for them. 5x3H up-back-up 5-step at 10.5m -- about 4 min between reps, working on tech, conditioning and focus. Strength work: 3x 2xtbDL, 8x push up, 1-min plank, 8x kb swing, 4x box jump. Cool down: 5 min bike, 5 min roll, 5 min stretch.
3/18 MU. Trey, Tripp, Jacob and Brian went to MU on a 50 degree day with sunshine and light winds. General warm up was followed with 1H up and backs, starting at 10y, adding 5y on each rep. 3xH1 was next as everyone tried to find some consistency and rhythm out of a 3-point start, sprinting out 12 steps and then maintaining speed through H1. 3x3 was next, trying to get near target times. Trey was in mid-16s, Tripp mid-17s and Jacob around 18. Brian hurt his foot on a landing and was not able to complete a rep. At the speed that they ran, Trey was at a 62 pace, Tripp around 64 and Jacob 65. Finished up with 3x3 on turn with a short recovery. Splits for all were in low to mid-5s -- appropriate to the speeds run in the reps over the first 3. Couple laps cool down and stretch. Comments: It was a pretty rough outing, which is expected the first time out. Lots of jumping and not enough hurdling, which created all kinds of problems with trajectory and landing. Made some adjustments and things got a little better, particularly on turn hurdles, but there's a lot of work to do.
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