In the morning Jacob had done his weight training. This session is the track session in the afternoon.
30 mins jog and stretch (ebook)
Straight legs small 3 x 20m Straight legs 3 x 10m small + 30m fast
Long short jumps 1,2,3´s 3 x 30m Long short jumps 1,2´s 2 x 20m each leg (=40m)
One stride hurdle runs
5 Hurdles 8 feet apart x 3 5 hurdles 10 feet apart x 3 (8.30s) 8 Hurdles 10 feet apart x 3 (6.90s) 5 min rest 8 Hurdles 10 feet apart x 3 (6.90s) (6.40s)
Remove every other hurdle, 10 feet between the first two and 20 feet between the rest. 5 Hurdles in total.
5 Hurdles x 3 (5.70s) (5.30s) (5.40s)
Jog and stretch (ebook)