4/13 KC. Maia, Jes, Des, Michaela and Holly worked on 4x1 exchanges. Bianca joined the other hurdlers for some drills and a few starts over 2-4 hurdles.
4/12 MU. Same crummy weather, same great workout but this time with Brian, who did the 400H workout that Deven did the day before. Target times were same as Deven's, but he didn't quite hit those marks for 62.5 pace. A little too much air time on clearances, but Brian's hurdling continues to improve. Still more to do, but he looks to be good enough to race. He did some hurdles at 30, some at 33 and most at 36.
4/11 MU. Though warm at mid-day, temps were low 40s with a breeze off the lake for today's workout. Holly came out early, and then Des, Jess, Bianca, Deven, Sam, Maia and RachelR. Typical warm up and then some L+R 1-steppers and L+R 5-steppers. Combo hurdlers did 2x10H (-1 for zone 1, -2 for zone 2 and -3 for zone 3). HH specialists did one or two more. Deven did 3x4H, hitting his target of 22 seconds all three times. He then did 3x3 turn hurdles, going to finish on final rep. Combo hurdlers did 2x4H and then 3x3 on turn with finish. Bianca got through the highs fine, just needs to stay forward off the hurdles and finish the trail a little better. Maia also was leaning back a bit off the hurdles and popping up a little high on oppo. Deven was very consistent both on pace and rhythm. Jess and Des a little quick on the 4H, but they had a good tailwind, so faster was not surprising. Sam needs to get the oppo going in the highs. Rachel did well, getting 4s on her reps. All the "highs" work was at 30".
4/10 KC. Maia, RachelL, RachelR, Sam, Keaton, Bianca, Michaela, Alex (and Alex) practiced HJ. 10-min general warm up, then pit work and 5x short approach bungee jumps to work on plant angle and lean away. Moved right into 5-6x fulls with bar. Started with 1-2 moderate height jumps and moved to challenging heights.
4/9 KC. Good start to the week. Jess, Des, Sam, Rachel, Holly and Lea were working high hurdles. Jess led warm up with foam rolling, 90s, scorpions, swings, cycles, skips, straight-leg run, switch hops, shuffles, dribbles and bursts. Drills: 1-step, speed builders, 4-step power hurdles -- worked left and right on all drills. Speed reps: 4-5x 4H at 21-27-30-33 and -1'. Strength: 3x 8x kb squat, kb swing, push up, box jumps. Cool down: 3-lap jog, roll and stretch. Jess got a little close on H1 at times but otherwise was consistent, running around 1.3 on 33s. Holly was about the same. Des was a little less consistent but did well in getting her 3s and got the 33s around 1.4. Sam got a pretty good 3-step to H2 at the end but couldn't get any 4s, shifting down to 5s. Rachel did well with 4s but needs to get the oppo trail out and around instead of under. Lea led with the foot, but she put down the fastest splits with mid-1.2s on the 33s. Worked after the speed reps to improve the lead leg cycling -- and she did a good job on 4-step power hurdles. Need to take that into the full-speed reps.
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