Anthony Broom Content Library

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Honours awarded and article written in the Local Newspaper.

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Forgot my memory card for my camera so these are from my phone.

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Most exciting day yet

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fast work
4x400m with 1min rec, in 64, 64, 63, 64 felt easy and comfortable
5min rec
4x300m with 2min rec in 42, 42, 44, 43 these were really hard got a little light headed here.
4min recovery
4x200m in 28, 28, 29, 28 was really hard
did a light lift since i was suffering with dehydration.

Pre Race was feeling nervous

Raced today was not a good race was really physical ran 4.03

recovery run weasy 45min

Did 20min at 6min30 pace felt really easy. Did abs aswell leg is feeling really good

50min spinner with lower body workout

60min aqua jog

Run did 30min felt really good back was a bit stiff
Lifted with abs too

Run 30min
lift usual
run felt really good ran on the edgeof the road and not pain so was retty excited but in still not going to be stupid

30min run was brilliant with a lift working off that xmas dinner and tryed out my new shades on the run

20min run with strength did not feel too god today very lethargic

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3x8min at 5min10 with 3min recovery
First one felt good i was comfortable.
Second one was hurting a little but was comfi was hitting very even splits
Third I went through the mile in 5min10 but slowed down the last two hundred meters had the gag reflex
Lifted couldnt olympic lift there were way too many chads

Recovery Run felt alright 50min

45min run
its my last day of rehab felt so good
did a lift felt so powerful

30min run with lift but i didnt do olympic lifts because had to use my home gym
run went really well though

recovery run 35min

ran 20min and went at a really good pace
glad to be running without a shirt haha
lifted, olympic lifting is going well

Recovery Run felt pretty good

Run 35min
felt pretty good was so cold though
Lift
took a really long time was lifting for 45min because of all the different exercises hurt my back
Was really sick in the evening was in bed at 9 o'clock was suffering!

trial run duathlon
5km in 16.02
15min bike
5km in 16.15
was crazy hard

pre race

just got back from a 50min run with Andrew. Nice day and we off to watch track and field

3x1000m 1min rec 2.56 2.56 2.56
3x60sec hill with 20sec surge at the top
3x1000m 1min rec 2.56 2.58 2.54

1hour 15 aqua jog
4x60sec with 10sec cut down with 2 min rest it was crazy long but felt good feel like a champion
abs

40min run my foot was not sore today a little stiff
lifting was really good today

50min recovery run felt a little sore

Recovery run 50min
foot was hurting

50-min foundation ace run felt really fresh

12x50sec hills with 10 sec surge at the top.
Now that was a killer
Cook Drills

pre race

pre race

Spinner
1hour 5
15min warm up
2min, 1min50,1min 40 desending to 30sec with same time rest
x2 but second one was only to a minute

25MIN with abs and rehab work

50min recovery aqua jogg

50min recovery aqua jog did it with sarah again

50min recovery

50min recovery run leg was hurting quite a lot

1 hr at endurance pace
Then descending intervals starting at 120 sec max effort followed by 120 sec of easy recovery
drop 10 sec after each interval and repeat. Finished after 30 sec interval (110)
10 min easy riding and repeat.
Was not too crazy tough but just got really hungry

3x800m with 4min recovery did them in 2.21, 2.21, 2.20. Leg started hurt at the cool down

50min run with hurdle drills felt pretty good

Did 3x4min tempo with 2min rest between each. felt really strong

2x3min 2x4min both at 5min15 with 60sec recovery felt good and 4x60sec hills were tough but got through it. Lifted usual

Did 30min running my leg felt a little tired but no pain. Did 4 strides and lifted feeling the power

50min with abs lag was not really sore

50min foundation run and ab busters

50min foundation in the pool wow that pool needs better scenery

7 mile or 50min foundation run with ab busters was nice a warm today

60min foundation run IT band hurt when i started

Did 35min with 5x100m strides and pillars and it was really tough didnt know i was that out of shade but the hurdle were pretty easy

Bike -
15 min up tempo
1 min all out
1 min easy
13 min up tempo
1 min all out
1 min easy
11 min up tempo
1 min all out
1 min easy
9 min up tempo
1 min all out
1 min easy
7 min up tempo
1 min all out
1 min easy
5 min up tempo
1 min all out
1 min easy
3 min up tempo
1 min all out
1 min easy
1 min all out
1 min easy
40 sec all out
40 sec easy
30 sec allot
30 sec rec
cool down 5 min
Was sweating so much and i am so tired after my bed is calling

ran 15 min and felt good felt like i was running with a little limp.
lifted
Ab work original ab workout Andrew gave me
one leg lunges 10x3
front squats 1ox3
pull ups 10x3
leg press 10x3
push ups 20x3
leg extensions 10x3

Lunge matrix and duck walk

Did 25min run back in south africa
but my legs were really swollen
Did core

30min run went a bit slower with really bad winds at talking pace
core exercises
Got really burnt today so was not feeling good

Ran 20min felt good went to see the physio about my leg i need a little work. Learnt to dead lift
Lifting routine

50min Foundation run
First run back from 5 days of being sick

Intervals
4x4min at 5min10 pace
recovery 3min
This felt really comfortable i was running them around 5min05 to 5min10 pace this first two felt really good second two felt comfortable.
Cook drills
these were not too crazy but still tough
Lifted
Olympic lifting is going really well getting my form down

descending tempo. Did 4miles was supposed to go 5.50 5.40 5.30 5.20 but went too fast. Did 5.36 5.30 5.30 and 5.15 finishing last 200m in 35 was really easy first two miles and last mile was pretty tough.
Cook drills and lift

ran 45min went out really slow cause i was getting over my cold but starting to feel better. did light core work and a good stretch

Did my first hard workout
warm up
4x2min intervals with 3min recovery
first one i did at 5min pace and the next 3 i got a little too excited and did 4min40 pace. felt really strong though its good to be back but my left leg feels like it is working more than the right leg

Death
warm up 15min
4x1000m with 1min30 rest
was feeling really tired from the word go but finished it
did 2min54, 3min08, 3min13, 3min13 the last two i was hurting so much.
pillars and lifting olypic lifting went really well

Just got back into the states and im freezing
did 25min run first run back in states so recovering from jet lag
did 8 min abs and push ups

2 hour bike ride
3x15min tempo spread over the ride

2 hour bike foundation

50min foundation run

recovery run 45min my legs were still hurting loads

AM - Bike 35min warm up, 2x60sec cut downs with 3min recovery, 30min cool down.
PM - 60min hilly run
strength work was a great day felt good

AM - Bike 35min warm up, 2x60sec cut downs with 3min recovery, 30min cool down.
PM - 60min hilly run
strength work was a great day felt good

50min recovery run

6 mile run at 6.30 pace felt good hey my foot was tight only after the run and started hailing on the way back.
Lift
(Click for the Link ...)

Interval workout
2x1600m at 4min58 and 5min was supposed to hit 4min50
4min recovery
4x800m two on trail two on track did 2min25, 2min30, 2min28, 2min26
3min recovery
Felt really tired from traveling and lack of sleep should of been smart about it.
Cook drills did not lift

Double day chilled, 35min in the morning desert run, chilled 35min in the afternoon along the lake perfect weather

Hell!!!!
2x1600m 4.52 4.56 Ground was really soft 3min rec
6x60sec hill sprints with 20sec burst at the top!
Cook Drills
This workout was really tough the miles were really hard

Got bad news today im in the pool!
warm up,warm down
5min,4min,3min,2min,1min
lift
went well busted my ass in the pool

3x800m with 2min rest
2:16, 2:17, 2:17
4min rec
4x200m
28, 28, 28, 27
1 set of cook drills

recovery run

Deadly
10min at 4min50 but did 4.55 and 5.10 windy and hot
3x60 hills at 98% was crazy
6min rec
10min sub 4.50 could only do 5.05 pace and hit dry heaving
cook drills

50min foundation run with 4x100m strides

50min aqua jog with 10x1min with 1min rest

25min run felt good went with the club. Did rehab work, core and and multi-grip pull ups.
Right toe is locking up a bit.

Swim 1km with last 100m full out
200m kick
10min aqua jogg
200m medley
200m 1 breath per length under water and sprint back
200m cool down

first day back 20min felt good was a little nervous, 8 min abs and rehab work.

20min run

10min jog first run back more fire!!!!!!! 8min abs and leg exercises

Lap swim 200 warm up, 100 catch up 200 kick 100 medly, 200 medly, 2x300m freestyle, 2x50m sprints 100 warm down. Arms were so sore

50min aqua jog

3x60sec hill intervals 2x5min at 5min10 and 5min pace with 3min rec felt really comfortable, 3x60sec hill intervals and was hurting with these. Lifted

30min run with strength work

50min run with lifting

20min today leg started tightening after 13min but was not tooo uncomfortable

7 mile run with lift

65min long run leg was hurting a bit

Rest day

50min pool today leg was feeling better

Raced ran a 4.02 was pretty happy for my first race in a year

Recovery run 50min

double day 35min pool
and 7 mile run at foundation pace felt good but got so burnt

ran 20min with abs

1hour 30min bike ride was good

1hour30min bike ride with 30min warm up 2x15min steady state rides

Travel and stretch

Bike
5 min wu,20 min up tempo
1 min all out
1 min easy
18 min up tempo
1 min all out
1 min easy
15 min up tempo
1 min all out
1 min easy
9 min tempo ++ up intensity
1 min all out
1 min easy
7 tempo
1 min all out
1 min easy
5 tempo
1 min all out
1 min easy
3 tempo
1 min all out
1 min easy
1 min all out
1 min easy
40 sec all out
40 sec easy
30 sec allot
30 sec rec
cool down 5 min

aqua jogg
20min warmup
10x2min with 1min recovery
10min warm down
pool was disgusting smelt like pee

Aqua Jog
30min foundation
5min tempo
15min foundation
5min tempo
15min foundation
Core Work
This workout felt really easy the pool seems to be a lot easier

50min recovery run
My calves were so sore off to go get some compression socks tomorrow

14 mile long run in seattle felt so good didnt want to stop

rest day
felt really sick that day

rest day

up tempo
55min start off easy,
finish sub 6min15 pace
i felt so strong but was getting hard at the end

biked
15min warm up
120sec with same recovery
and down by ten seconds to 30sec
15min cool down
got a deep tissue massage

ran 35min and did core work
did not feel too good but was alright nice and hot today

learnt how to wake board not to difficult

60min run felt pretty good it is my longest run since being back but my toe was a little sore

recovery aqua jog felt good

race was not good ran a 15.28 died

50min run with the guys watched the 400m and womens 1500m final was crazy. Pull up competition with Andrew.

50min recovery run

50min foundation aqua jog

aqua jog 60min
60, 50,40 to 10sec x3
with 2min rest between each

10mile long run was good but got caught in the rain

long run
65min in washington park in portland it was in the dark and started snowing crazy!!!!!

60min long run

3x60sec hills with 10sec burst at the top
3x40sec with 20sec burst at the top
6min recovery
1600m at 4min52 with the last 400m in 62

50min recovery run so nice and warm today

race ran 15.53 but race an extra 200m won by about 3min

Raced did not go well started too fast and ended really badly

50min recovery swim

25min run in the dark did not feel good did not hydrate and did not eat much that day, did abs and pull ups and was so weak

50min Recovery aqua jogg

Rest Day

swim 1mile mix did a session 200m, 150m, 100m, 50m michael phelps watch out im coming for you

long run 1 hour ten leg collapsed and hurt during the run. Lifed

long run 1hour 15 went slow leg was a little irritated

workout day 4x3min intervals with 1min rest between each and was running at 5min20 pace

50min run recovery

Recovery run 7 miles

did 40min easy felt really good with drills also

1 hour long run

50min with the new aqua shoes aqx the had to use a belt because they make you sink but better running form in the water

Up tempo hilly 60min run went into ridge line

long run 10miles it was a great day

60min foundation run nice to be back

14 mile bike ride pushed pretty hard

travel

Bike warm up
Lift usual added in hamstring pulls
Bike warm down

Rest day

Did 50min felt ok calves were still not great and got caught in the pounding rain

easy stretch
spin it out for 30min

Started training today
35min with 4 strides i felt so fst on those strides the wind in the hair and the freezing climate i hate winter.
Did core work

rest day

50min foundation run with 4x100m strides.
P90X abs

recovery run 45 min calves are really sore

16x200m with 50sec rest
ran in 28-29sec was feeling pretty good

Recovery run 40min was late run at like 8 at night cause was traveling

45min recovery run and in the airport about to fly to phoenix

Recovery run 40min was in the dark so not good

53min run was ok went up a really big hill

pre race

pre race

Recovery run 50min felt really good

recovery run 50min

Rest

Long Bike of Death 1hour 30min on the spinner YES BOY loads of chicks to watch ahah

25min run in the dark was a pretty hectic day of art

20min run felt really good. back into running on my toes need to get to my mid foot again. Abs like crazy and rehab exercises

Spinner
40min warm up, 5x5min with 3min rest and 2x30sec with 15 sec rest and 15min cool down

Did a 30min run a bit sick today but felt ok in the leg went really slow

40min in pool 5x1min intervals

Rest day

50min recover run felt good did the whole thing on pavement and leg feels fine

Rest Day today hopefully my leg will feel goood tomorrow

50min shack out

50min up tempo run with drills and hurdles. did it at 5.50 pace about. did not see the message before i ran

Run went well felt strong did 2mile tempo went a bit fast did 5min42 and 5min38 but my leg was sore after

35min easy run

track workout
1000m 2.49 4min rest, 800m 2min14 3min rec, 600m 1.39 3min rec, 400m 61sec 2min rec 200m in 28
cook drills and lift
My spikes hurt my legs

pre race day felt really good

45min run with a mile pick

Double day pool in the morning run in the afternoon my legs were still feeling a little stiff

rest day

20min run was feeling ok leg was feeling more stiff than sore

Did 20min and felt great finally and was with the new Nike Victory's

60min aqua jog

did 1 hour swim with 10x1min, upper body work with abs in between

Swim – 30 min foundation
40 sec @ 70%
30 sec at 85-90%
= 1 lap
See how many laps you can complete before your body cant handle 70% effort and 85-90% effort.
12 min cool down.

Managed to do 19 laps beat that pre, was really painful from 8-10 and then broke through the barrier and got to 19 and my body was enough

spin
12min warm up
5min tempo
1min rec
5min tempo
1min rec
5min tempo
1min rec
1min all out
1min rec
1min all out
1min rec
1min all out
1min rec
1min all out
5min warm down

Core work
felt pretty good really made me sweat

XMAS

Spin -
12 WU
5 min tempo
1 min rec
5 min tempo
1 min rec
5 min tempo
1 min rec
1 min all out
1 min rec
1 min all out
1 min rec
1 min all out
1 min rec
Cool down 5 min

20 min core work
This actually felt reallyu easy i was really strong kinda felt short too

45min easy

Powerhouse Hills
60sec desending by 10sec to 20sec hills and then back up to 60sec
the last 50sec and 60sec were killers.
Lifted really well

Hill interval of hell
6x1min intervals
jog down recovery
first three did 50m before hitting the hill
second 3 surged at the top
I was dying by the last one it was tough
Cook Drills
Wow i was tired
lifted
went well alot of people in the gym today

spin 1hour
at 20min and 40min did 3x3min
felt pretty easy my cold is getting better

hill intervals
warm up 15min
6x40sec hills jog down recovery
30min cool down

Lifting Usual