9 weeks till worlds (23rd-29th of August)

A little inside scoop on the workouts this week with about 9 weeks before worlds!

Monday:
a.m: track: flying 100m and 200m (10x)
p.m: gym: 1 h with interval on the bike

Tuesday:
a.m: track: 3 x 10 minutes with every 5 minute one lap sprint
p.m: hill sprints: 5 x 100 (all 100%)
3 x 200
2 x 300
1 x 500

Wednesday:
a.m: track: techincal drills 2h
p.m: gym: leg weights and slideboard

Thursday:
a.m: track 5 x 500m all out
2 x 1k all out
p.m: gym: core weights and slideboard

Friday:
a.m: 1h ride on bike plus leg weights
p.m: hill sprints: 5 x 100 (all 100%)
3 x 200
2 x 300
1 x 500

Saterday:
a.m: track flying 100m plus standing 100m (10x)
p.m: dryland exercises: explosiveness (2h)

Sunday: rest

All workouts on track and road include a 10 minute progressive warm up and a 10 minute cool down. I also stretch before every sprinting session!