Session #1

Wow!!! Welcome to Season 2011. First session back and it was a tough one. Nothing I didn't expect considering my break but a good reminder of the hard work that lies ahead. Legs were slightly heavy.. even sore in the adductors, hams and glutes from heavy squats but nothing a warm up wouldn't fix. Upper body also a bit sore before starting from ring dips and rows. Session was basically as follows:

Warm Up
7x40m <7sec with 13 sec recovery. (any misses as a group added to next distance...1 miss)
8x50m <9sec with 21 sec recovery.
7x60m <12sec with 18sec recovery.

2min break
Some light dumbell weight drills.

MAS Grids. Box with 2x75m sides and 2x35m sides. 15 secs to cover each of the 4 sides. 1 min per lap.
6mins on
2mins off then 1 min prone hold
4mins on
2mins off 2x30sec side planks
2mins on
1min off and 1min plank

Boxing

3x300m with 1min recovery (up and backs on 100m field... the stop and turn is a killer)
4x200m with 40 sec recovery
5x100m with 20sec recovery

Cool down and stretch

I started the GPS and HR monitor at the beginning of the warm up and stopped it at the end of the cool down... left it running during all recoveries etc. Points of note:

Session went for 1 hr 38mins from beginning to end.
Avg HR including all recoveries was 160bpm or 83% of MHR
Max HR was 186 which is 97% of MHR.
HR in excess of 180bpm or 94% were sustained for fairly lengthy periods.
Distance covered was 8.23km. Total of intervals was about 5.8km.
Max Speed of 27.5km/h