Recent Training in Prep for Decathlon

It's not long now until the UK Masters Decathlon which I am entering and dedicating to the Rays of Sunshine Childrens Charity. Just 2 and a half weeks until the 2 day, 10 event competition. The thing on the right shows the current total and will take you to the page >>

I've been feeling better this last week after a slight hamstring problem the week before which seems to have cleared up well.

August 19th - Javelin Practice and Indoor Row

I took my daughter to a nearby field with my javelin and took the opportunity to let her have a go whilst training myself. It was fun and we both did well. Georgia is 12 years old, and after some practice was able to throw the Men's Javelin (800g and about 2.7m long) about 12m or so. I wonder how well she'd do with the U13 girls implement which is 400g and like a toothpick in comparison to the full size one she used!

I slowly built up the standing throws as I was warming up and then did 6 x 100% standing throws. Each throw was slightly further than the last and in the 6th and final 'imaginary competition round' I gave it even more and got it to about 48m (18 javelin lengths). This is encouraging as my target for the javelin is 55m, so not a huge amount further to throw with a run-up. I don't think I ever got 50m from standing even when I was at my peak (63.14m full throw at 18 yrs old).

Then to the gym for a 20 minute row to help with cardio fitness.

August 21st - Weights

indoor row, warm up

1k r18 3:35.2 1:47.6 - slight cough from this
1k r25 4:00.1 2:00.0

1 x 90kg bench
1 x 110kg bench
1 x 120kg bench - recent PB
90kg power clean and jerk
100kg power clean and jerk PB
5 x 80kg power clean
10 x 1 x 70kg power snatch
10 x 70kg straight leg deadlift
10 x 100kg straight leg deadlift
8 x 120kg straight leg deadlift - hard work!
1 x 190kg deadlift raw - comfy
5 x 60kg overhead squats

Felt good to work the hamstrings and manage without any issue. 

August 23rd - Triceps and Row/Run

My aim tonight was to do a 5 minute run after a warm up and some tricep work to help for the throws. Saw one of the gym members set a new PB of 19:38 for 5k and decided to do a r20 warm up and set him a new target.

5k r20 - 19:27.2 - 1:56.7

5 min treadmill run - 10km/h - was pleased with this as I got to the end without any major problems although calves got hot and felt pumped up. Will do a few more and increase the pace slightly each time until it's time to rest before the Decathlon.

2 x 10 x 60kg close grip bench
2 x 10 x C-Curve Chest Press @ #13 and then #15
2 x 10 x tricep pushdown rope pulley @ #7 then #8

1k cd 2:20 pace