8th-14th

Saterday- 900m?? round park

...........2.07..2.39.....4.29...4.45
...........137....138.....136.....138
3.23....3.33...3.28....3.36....1
179.....188.....191.....191.....178


windy, muddy and rain

Sunday- 63min Ave 135......Max 153

had a late night so was really tired

Monday- 2x10min

10min- fin 176.....Ave 170
5min Rec- .118....Ave 128
10min- Fin 180...Ave 172

really good run and felt like i was driving well

Tuesday- 20x 1min walk/jog recovery (30 sec)

............30.......30......30......30.......30......30.......30
...........150.....156.....160.....163.....166.....167.....169
1...........1..........1........1.........1..........1........1.......1
161.....167.....172....173.....178.....176.....180......176

30.....30.......30.......30.......30......30.......30.....30
166....167.....169.....165.....168.....170.....171.....171
1.........1...........1.........1..........1........1.......1.........1
174 .....178.....176.....176.....177.....179.....180.....176

30........30.......30.......30
170.....173......175.....175
1..........1............1.........1
180......182.....182.....183

1-153
2-130


good session, didnt feel like running on track so did session on road. tried getting in the red box for last 4

wednesday- vistited loughborough uni, did not have time to run

Thursday- had planned a session up on the downs. woke up and my heart rate was 10beats higher than what i would expect. by mid day my throat had swollen.

Friday- throat remined swollen.

1st-7th

Saterday- 5k time trail- bansted woods

18.30....ran of to fast at the beggining but could never maintain it and faded, quads lacked drive

Sunday- 105min......ave 142.....Fin 154....max 155

1-121
2-116

Monday- 37.30.....fin 166...Ave 159....max 169

1-127
2-117

Tuesday- 6x1000m, steeple chase

..........2.35....3.09...2.35...2.19....2.23
..........147.....137.....137.....158.....158
4.13...4.15....4.17....4.18....4.25...4.34
171.....179.....174.....175.....178.....180

was ok session, tried alternting jumping leg, found it difficult to jump of left leg, however did manage to do it after several attempts, had do run back and try several times

wednesday- 63.35.....Fin 156.....Ave 150.....Max 160

1-120
2-118

good run kept it relentless and at some tempo, however do find this pace the hardest, find it hard to get into a rythem.

Thurday- 1,2,3 x3

..........30......1.......1.30.....30.......1.......1.30.....30........1
.........158.....154.......152.....163.....153.....151.....167.....149
...1.......2......3........1.......2.........3........1...........2.........3
165.....173.....175.....170.....174.....179.....174.....176.....182

weird session, ran it with alex hawens and talked all the way, did feel out of breath but it wasnt complty forced out, copuld still speak relativly easy.

friday- rest

24th-30th

saterday- 6x300m......2x130m

..........4.45....4.26....4.36.....6.06....5.03
...........127.....125.....127......126......134
47.9....48........51.......52........52........55
167.....183.....210.....206.....000.....174

2x150= 4,30 rest......15sec= 214HR........58 (130HR).....17 sec=000

windiy and muddy , slight hill (oppisate end of park) working the whole body so was pretty tough, really ended up working my legs, had to move them quickly so i didnt slip- pusle seems to be quite high but i didnt think it was that stressful

Sunday- 47.15......Fin 165......Ave 161......Max 169
1-146
2-121
again can do first 30 pretty comfatably but starts to slow after that for about 5min

Monday- Epsom Downs 4k race
14.29

wasnt happy with this, i hadnt warmed up so i stiffend up compltly on the hill, eased up on the last 1k though, started to get into a rythem

Tuesday- 20x150m.......22min......Max 195

Ave Rep= 22
Ave Rep HR= 179-184
Ave Rec= 40-55
Ave Rec HR= 167

Found this session really hard, couldnt drive with my right leg, muscle from the hip felt quite slack and i had to put effort in to making sure i raised it, also struggled on the recoveries breathing felt sort and uncomftable

wednesday- 15min 4k? Ave 173.....Fin 182.....Max 182
Ran further than i ran last year in the same time but dont think i would have felt comftable at running at a much higher tempo- quads felt tierd, only muscle suffering- no pain but they werent used to this power work

Thursday- 1,2,3x3

...........30........1........1.30.....30.......1.......1.30.....30........1
..........166......160.....158.....173.....164.....158.....176.....170
...1......2........3........1..........2.........3.......1........2.........3
174.....181.....186.....180.....185.....186.....181.....185.....189

1-154
2-134......max 190
this felt good, felt quite fast, coverd the same distance as the other two alexs would do normally, could feel my quads working again

Friday Rest

17th-23rd

Saturday- Richmand- Peterson Gate- 5.3miles +/-

33.37min
felt in control - put speed on when people tried over taking me, also had a good sprint finish

Sunday- 53. 39min fartlek run

Fin 142.............Ave 147............Max 171

changed the pace as i felt and for as long as i felt, probably pushed it the hardest up the hills, wanted to get confident at running up hills without slowing down

Monday- had a cold and was very tired

Tuesday- was still tired but the cold had felt like it had gone, however heart rate was still very high

3x1000m
3.50.........4.20.........4.38 ............this was the rough times and heart rate
175...........175............175

wednesday- could still feel the cold, and did not feel like running

instead went for a 50min cycle ride..........Ave 138

Thursday ............1,2,3x3

...........30.......1.......1.30.....30.......1.......1.30....30.........1
..........166.....159.....150.....167....147.....152....175......163
..1.......2........3........1..........2........3........1........2........3
173.....177.....177.....173.....177.....177.....189.....180.....183

like this session, feels easy but the other two are still further ahead, dont know how hard they are working though, sort of use it as a chance to look confident at running....crusing pace

10th- 16th

Sunday- Epsom downs 5.5miles (+/-)

33.50
2nd lap was alot easier than 1st. made most of my places running down hill and on the last 5min.

Sunday- 104min.....fin 145.....ave 140.....max 150
1-120
2-117

Monday- 2x10min (5min rest)

1= fin 175.....ave 168

.....5min recovery= ave 129.....fin 125

2= fin 176.....ave 173

1-132
2-119

fast steady pace all the way through didnt slow dow, in some ways second rep was easier, well the time went quicker.

Tuesday- 16x400m

............88.......62.......59.......61......52.......51
...........134.....142.....149....151......153.....158
..94......83.......81.......82.......88......88........88
160.....165.....175.....179.....176.....176.....177


..46......49......47........51........49......52......47.......53......42
162.....162.....158.....157.....162.....156.....158.....157.......165
..89......91.......90........91.......91.......89......92......94..........90
179.....176.....176......176.....177.....177.....175.....177.....177

Wednesday- 64.50min......Fin 141.....Ave 141....Max 154
1-108
2-111

i tried to run above 145hr, however, when i got near to 155 i couldnt hold it there and i would slow and so would the pulse(usally to about 135) this was basiccly repeated for the whole run. was not physically or aerobically hard, i just couldnt sustain that pace

Thursday- hydro theropy balance+ Yellow Fever Jab

Friday- rest

3rd-9th

Saterday- Rigate Relays 2.5miles

15.08min- paced it a little to well - comfortable and confident for the whole race, but i was in the middle of no one so i had no one to juge my pace on, did not losse a place! was slower than some of my rivals (alex b, matt and ben- all in the 14min)

Sunday- 103min Fin 143..... Ave 139

1-126
2-111
easy, there no effort in this, really enjoy doing it as well and it goes very quickly, last 40mins are the best get into a good rythem after the hour.

Monday - 35.30.....Fin 163.....Ave 157.....Max 168

1-128
2-126

like running at tis pace, am able to keep a steady and even pace for most of the run, last 5mins tend to slow down.

Tuesday- 6x1000m (steeple chase)

...........3.18...2.21....2.30...2.31....2.34
...........140.....152....149....151......149
4.08...4.18....4.30...4.34...4.27....4.31
174.....176.....176.....177.....178.....179

enjoyed this session, somthing diffrent, didnt feel particuly fast, the steeple chases do change the rythem of the run though

wednesday- 52.30....fin 121.....ave 130

this hurt! the pain in my lower leg came back and really hurt for much of the run, really stopped me stridding out and struggled to keep the heart rate high

Thursday- 1,2,3 x3

Ave rep= 173-178
Ave rec= 150-165

good session in some ways, can run comfortably at this hr but im still 10beats above the other two. they ran with me on this and they were roughly at 160 when i was at 170. last 3min was probably the hardest rep, could feel my self slowing slightly, but overall pretty conistant.

friday- rest

27th-2nd

saterday- Loyld Park 5+ miles cross country

33.10
started to struggle at 18min - manily when i reach the hill

last five minutes was the easiest of the race, also my fastest part probably

sunday- 101min...... Fin 144.....Ave 142.....max 152

1- 123
2- 115

Monday- school work took piroity on this day#

tuesday- 16x400m

............51......54.......90.......48.......51.......62.......
...........159.....159....144.....169.....169.....161......
..79......84.......83......84.......85.......83.......84.......
169.....179.....184....183.....186.....188.....186......

.......54........58.......47......53
.....165.....169.....174.....173
......86......86........85......89
.....185.....186.....188.....188

.50.......52.......49.......46.......46
171.....177......176.....179.....176
.84........86.......88.......89......85
189.....189.....189.....187.....188

did not warm up properly so the first 5 were spent almost as a warm up, disjointed the rest of the session and never really got comftable, from now on will run these sessions no more than 184 heart rate

wednesday new route

67.52.....Fin 138.....Ave 142.....man 158

1- 111
2- 115

thursday -

20x 150m Total Time= 16.40.....ave 175.....fin 183

Ave rep HR..... 177-184
Ave Recovery....174-181

this was relaxed and i tried not to go over 184, it is an improvment of about 30seconds from last time- (2oth September), nice easy runnig wasnt out of breath really during the recovery bit but was hard enough by half way that it was a struggle to talk

20th-26th

Sat,sunday and Moday was a way on hoilday, wanted to run, took my things but was busy all the time so didnt get the chance

Tuesday- 5x1000m

.............2.35.....2.49.....3.00......3.06
.............153.......147.......150.......149
3.28.....3.35.....3.37......3.40......3.46
.185......190......192.......191........187

probably took this session abit to hard considering it was supposed to be a rest week, wanted to make up for missing the weekend so started quite confidently but then as the session went on desided my heart rate was to high and tried to slow down. stomach ache on the last rep made it to uncomfatble to run

wednesday- 65mim......Ave 132.....Fin 135......max 145

took it easy, was over 10mins slower on the same circuit if i was running well.

Thursday - 1,2,3 min x2

..........30.....1.....1.30...30......1
.........164...162...152..170...169
..1........2......3.......1.......2........3
165...177...181...175...182...187

relaxed, just tried to run on my toes and be comftable, was strained talking pace

13th-19th

Saterday - 5miles +/- around Richmound park

31.59min
hit wall at about 8th min and then again at 17. probably went of to fast at the beging
quite tough on the legs as it was all up hill untill the last bit where there was a hill and a flat. this was probably the easiest bit, last 800m, as soon as i start to stride out i become alot more relaxed and its not so tough, but that may just be a psycolgical thing

Sunday - 96.46 min.....Fin 145.....ave 142.....Max 155

1-122
2-117

roughly 10miles

Monday- 36.00 min ......Fin 158....Ave 158.....max 169

1-128
2-116

felt tired so was not the most comftable run

Tuesday- 16x400m

.............45......60.......43.......50.......45......38.......48.
...........147.....147.....163.....157.....163.....162.....167.
.88.......85......85.......85.......87.......87.......86.......85
160.....169.....173.....177.....179.....174.....182.....183

.51........48.......51.......59.....55.......47.......52........49
168.....172.....169......162.....166.....172.....169.....174
.85.......84.......85.......86......84.......85.......85........78
184.....185.....184......185..... 184......186....186....190

felt very tired the hole day and during training, was not getting up on my toes
instead of being tight they were more sore than stiff

Wednesday 60.00 min.....Fin 133.....Ave 134.....max 146

2-97

felt physically tired again and could raise no effort to run any faster

Thursday- 20x60m hill

Fin 183........ave 173......max 195

felt quite tired again and affected my warm up, was very minamal, was also not as sharp as i would have liked over the first 20m but could feel my self picking up asi got into some sort of rythem


overall the week was very tiring, not because of late nights but probably because i am not use to this amount of running, but thats another complte week, so things are looking good. fingers crossed!!

6th-12th

Saterday- Ended up just doing strides and drills before i got frustrated with my legs

sunday- 46.36min Fartel session on downs with alexs, behind them and not feeling comfatable untill the last couple of hills - (ast 10min)

ave 155
Max 177

Monday- 55.43min......Fin 145.....Ave 143......Max 155

did an extra 800m or so added on to my normal 55min circuit

Tuesday- 6x1000m

...........2.33....3.28...3.53....3.08.....2.57
............154....143.....147.....144......153
3.25...3.41....3.40....3.41....3.35....3.34
183.....187.....186.....186.....191.....192

Recovires for the middle two was not because i was tired but because i had to organise somthing with one of the coaches before she went home

as each week goes by am getting more confident at running these longer runs, have got my time down from 3.47 a month ago, each rep was getting easier as well.

Wednesday- 58.34min.....Fin 143....Ave 141

1-117
2-116
same ciruit as on monday but was aching from tuesdays session

Thursday- 35.15min hill session on downs

one short steep hill follwed by a long recovery to the very bottom of hill and then strided back up, repeated for the 35min

Average Finishing heart rate- 166
Average Recovery heart rate- 130
Max heart rate- 170

Friday- Rest

28th-5th

saterday- 4x Opposite longth of park

........7.30..7.17...9.47
........128....127...133
59.....62.....62.....64
180..200...182...197


Sunday
87min.........ave 146...........Max 157

Monday- 34.43........Ave 157........Fin 166.......Max 169

1-129
2-116

Tuesday- 16x400m

Ave- 184
ave time= 79-84
Recovery= 40-50seconds

although it was slower than last time the recoveries were alot quicker, running felt quite easy and relaxed

wednesday- 53.51.......fin 138......ave 140

1-109
2-115

Thursday- 20x100m

11:49..........Fin 195..........ave 184.........max 224

a session that i have finally been ahead of Hawkins
running was relaxed and wasnt untill the last 4 that it started to feel quite hard and that i was struglling on the recovery

Friday Rest

15th-21st

Saturday- 80 min..... fin 146.....ave 141.....max 153
1- 117
2- 99/116

Sunday- 10k Race- 43.44 min, really easy first 6km, did not struggle through out, however was 6mins behind Hawkins

Monday- 35.00 min.....Fin 162.....Ave 158.....Max 168
1-128
2-118

Tuesday- 16x400m

..........36.......41.......60.......62......46.......51.........61........65
..........162.....167.....156.....154.....164.....168......165.....163
75......77........81.......79.......80......80.......76.........78........76
169.....178.....182.....178.....182.....181.....186......187.......187

62......72.......69......70.......66.......72.......62
163....163....166.....162.....163.....153.....163
76......77.......79.......80......82........81.......79
188.....187.....187.....184.....184.....183.....185


Wednesday- had physio so all i did was my circuits, however it as my first positive session with john allen, getting balance back and just have to keep going as i am

Thursday - 20x150m

17.15mins......Ave 181.....Max 196

Ave Rep- 26sec.............Ave heart Rate- 180-188
Ave Rec- 30sec.............Ave Rest Heart- 176-182

Friday- rest+ Stability in the water

8th-14th

Saterday- Nothing

Sunday- 69min.....ave 143.....Fin 143......1- 120......2- 115

Monday- 35.20.....Ave 162.....Fin 165.....Max 170
1- 134
2- 110

Tuesday- 6x1000m

------2.24....2.34...2.47....2.46.....2.47
------ 154.....157.....149.....150.....150
3.16....3.40...3.47....3.48...3.40----
188.....187.....188.....189.....189-----

despite being alot slower than the other two, tought me alot, i ran comftably but my calfs are weak so could never get into a real rythem

calfs were really tight the next day

Wednesday- 58min.....Fin 141.....Ave 138
1-110
2-109

Thursday- 1min, 2min, 3min x 2

............30........1.......1.30.....30.......1
..........178..... 168.....157.....183.....176
1.00.....2.........3..........1.........2.........3
182.....187.....193.....189.....195.....194

again i was behind the other two and it was my calfs that struggled, comftable, was running in high stress.

Friday- Rest

i feel 5x fitter already from just one weeks training however got a hell of alot of work to do, as soon as my confidence grows in running for long periods im sure things will progress nicly.

27th-31st

Monday- 2hrs 30min of cycling

Tuesday- 70 laps swimming

wednesday- 50 lengths swimming + Cicuit training

Thursday- 1x300m 2x200m 1x300m

-------6.46-------30-----9.44
---------141---- 170-----143
-41------26------28------41
185-----177-----190-----188

liked this session, bit disoppinted about the 2nd 200m, wanted a faster time but it felt comftable, probably to relaxed, forgot to speed my self up- last 300m felt smooth apart from the 10m where i could feel myself having to push

Friday- Rest

20th-25th

Monday- 39min---Fin 156---Ave 146---Max 157
1- 122
2- 120

Tuesday- 6xlength of park, flats, jog back recovery, 2 staggerd starts

------3.30---4.00--3.46--4.14--3.49
-------143---150---151---157---150
78-----67-----81----69----82----71
173---188---193---191---193---188

1-160
2-136
3-119
4-118
5-119

running felt ok but when i stoped took me a while to ctach my breath and recover.

Wednesday- rest, didnt want to irrtate my foot

Thursday- 6x200m

------5.03--4.03--3.32---4.31--4.14
-------148---155---157---153---157
27.3--26.9--27.3---28.2--27.8--28.4
209---181---182---184---181---183

first half felt really comftable but by the last 3 started feeling tired with the last 50m- didnt feel as smoth as i would have liked it, was not gliding effortlessly, aware that i was running

friday- rest

Saterday 10x200m? hill

------2.03---1.55--1.58--2.08--2.08--2.22--2.38---2.31---2.23
-------165---172---175---178---173---172---171---176----178
-45----44----48----48----51-----51----51----53-----50---51
152---180---198---195---196---196---197---194---198---199

was a difficult session, running up the hill i felt quite good and powerful but as soon as i stopped it cought up with and i couldnt recover standing still, found it easier when jogging to recover

21st-28th

Saturday
Park; 300, 200, 500, 200, 300...start every 4th min

------3.16--3.28--2.41---3.26
------131---138---140---137
-43----31----78----33----47
169---174---188---171---179

1-160
2-142
3-131
4-120

Sunday, monday- rest

Tuesday- went swimming with alex h, did running in the water
(3x) 5x30sec with 30sec rest

Wednesday
54. 30min---Fin 149---Ave 141---Max 155

1-116
2-105

Thursday
5x2mins, 8min rest

--------8-----8------8-----8
------120---134---132---126
--2-----2-----2------2-----2
177---182---183---185---184

1-155
2-129
3-116
4-111

feels quite comftable and strong

Friday rest

Saturday
Park; 3x300m walk back recovery

---------4.14------4.14
---------131-------133
-46-------46-------46
172------178------190

was on a slight hill, walk back recovery i was breathing quite heavly

15th-20th

Sunday
warm down from saterday, jog and then stride, couple of laps of the park

Monday
15min----Ave 174---Fin 188---Max 188
-------1=146
-------2=123
-------3=114
-------4=108

Tuesday
1x300m, 2x200m, 1x300m

-----4.15----30---4.20
------130---162---132
45----30-----39---44
177---190---189---180

the second 200m was a slight up up hill, kept the same effort not the same speed so is why it is alot slower (same distance though)

Wensday- rest and football

Thursday
20x150m

------- 28----31----34----48----30----31----34----
------ 146---149---151---145---166---170---172---
-24----25----26----23----25----24----25----24----
157---165---172---172---174---178---185---183---


-34---- 31----37----33----35----34----
174---178---174---181---183---184---
-25----23----25---- 23----25----24----
186---184---187---186---189---186---

-33----34----33----32----33----35
183---184---184---184---185---182
-24----25----25---- 25----25----25.............1=155
192---185---190---190---194---190........... 2=136
..............................................................................3=126

session was in flats and done with alex b, kept up with him untill the last 5. last time i did this session my average time was 27-30sec, with the same recovery and heart rate, so improvment there, session itself was good but during the recoveries i felt pretty rottern, running was really comftable.

Friday - rest

pretty good week
on monday and tuesday i went to the baby pool and did my stability exercises on my legs as my ankle has felt a little unsatble over the last couple of weeks, also hoping this will sort/help out my shines

14th Saterday

Competetion

high jump- 165cm, started at a 2.00 finished at 2. 50 and ran the 800m, so a pretty basic warm up

800m- 2.00.4- good race lead from the start again, 57/8 first lap, felt pretty comfatable but got out sprinted with 80m left, eased of so i could run in other races

400m- 56sec - easy pace, hadnt recoverd from 800, had a 20min rest in between, just ran to get points

200m- 25.00sec- was ok could feel me picking up speed on the last 80m, slow at the beggining

other- 4x100m, 4x400m

LONG DAY

23rd-29th

Saterday + sunday had a cold so couldnt do anything
better by monday

Monday

40min---finish 151---ave 145---max 156
1min 123---2min 120

Tuesday
10x200m

-----2.14---2.13---2.44--1.56--2.30--2.40--3.16---2.46--2.47
------138---144---149---151---139---139---139---142---147
-31----31----32----32----32----31----28-----28----27----27
174---174---183---179---184---179---183---183---185---184

really good session felt nice and easy and did each rep in the times i wanted, also got to 27 quite easily

Wensday- busy and to late to run

Thursday- 4x2min

-------8------8-----8
-------129---133--133
-2-----2------2-----2
183---190---191---193

Friday rest

16th-22nd June

Saterday- 38min.....fin 147...ave 145...1min 120...2min 114

had a late night the night before so didnt feel fresh to do a interval session

Sunday- 4x150m

-----3.33....3.48....4.37
------118....130.....125
..20.....20......20.......20
163.....---.....171.....168

1x1000m

2.24min.....ave 174.....Fin 188....1min 157.....4min 108

Monday
5x2min with 3min recovery

------3..........3.........3.........3
------112......108.....108....119
...2.......2..........2..........2........2
142.....153.....160.....174.....189

Tuesday 3x400m

----13min....9min
------121......130
56.......57.......58
179.....185.....182

first one felt ok but the second to didnt feel comftable and didnt have that confidence that i looked good. it also started chucking it down for the last two.

wensday and thursday = rest and located pain in shin, started to masarge.

5th-18th May

Saterday-
400m- 52.4
52.0

Sunday
800m- 159.5

Monday

24min ave-127 Fin 134 1- 108 2- 104

just a warm down from the weekendm, really easy slow jog

Tuesday 10x200m

------2.53--2.32--3.00--2.56-3.00-3.28-3.01--3.00--3.01
------124---132---130---128--131--125--130--139---134
33----31----31----31----30----31---29--29-----28----29
190---.....---175---175---173---.....-177---180---174---.....

Wednesday- rested as my shines were hurting after playing football

Thursday- 20x50m

total time = 17.49 average= 168, Finish= 189

started of with quite long recoverys walked back and was pretty easy but at about 5 we started jogging the recovery and the session got quite intence- was on a slight hill as well and felt quite powerful,

Saturday 12th +Sunday 13th

Surreys
Saturday
400m heats- came 3rd with 52.4
was not easy but felt quite relaxed, out sprinted Matt Thredgold to get 3rd

400m final- came 6th with 52.0
race was a lot harder and i was thinking about other people in my race instead of concentrating on my self, sprinted at the end and got 6th by a stride- wining time was 49.8 by George Hatcher

really windy conditions
Sunday

800m Final- came 3rd with 1.59.5
first lap was 57-8 and felt really easy stayed on the leaders shoulder all the way round, out sprinted with 100m left, winning time was 1.58.5 by George Hatcher

was raining

5th-11th May

Saturday- 400m- 53.3
800m- 2.05.4
Rely 400m- 54.4
HJ - 160cm

sunday- 38min recovery jog Fin- 137 Ave- 137 1- 110
Max- 149 2- 106

Monday-


.................105....107...119
2.......2........2........2......2
143...158...170...176...189

3min recovery= 120
4min recovery= 118
5min recovery= 113

Tuesday 2x10x50m no recovery

1= 2min ave- 189
Fin- 182

10min recovery = 128

2=1.38 Ave- 179
Fin- 192

6min- 115 forgot how hard this session is, could really feel the lactate building up especially on the first one, ment i slowed down

Wednesday + Thursday - shines were starting to hurt so thought it be best to rest as i had a race on the saturday and sunday, thursday i did few strides and stretches

Saterday 5th May- Race

800m = 2. 05.4

felt ok running it was about a 60 first lap, felt really comftable for this but 300m left started to tire and counldnt change my speed

pretty consistnat 2 weeks ago i ran about the same rime
came 3rd in tis race

400m = 53.3

really pleased with this , 2seconds quicker than 2 weeks ago and it felt really comftable and i had a sprint at the end

400m rely First leg- great fun took it really easy for 200m, no one was there to challange me untill 200m left, however i did have a change of speed and i easily left him, wining my leg, really enjoyed it, again felt easy

also did HJ = 1.60 probably could do better but it was confidence, hadnt done it in a while

Got the surreys next saterday so want to stay fit for that, dont want my shines to hurt do you think i should miss training if feel any pain

28th - 4th

Saterday- shine were hurting so took a rest
Sunday - 38min Fin 137 ave 137 1- 110
max 149 2- 106

Monday- shins were hurting again so just did some ankle strengthen work

Tuesday- 10x300m

........1.39...2.33..2.05..1.34..2.15..1.32..1.51..2.09..144
.........129...130...146...146...146...151...154...145...155
49....51......49......49.....51.....50.....53.....50....51....53
171...180...180...184...188...185...189...187...186...188

the first 5 were probable to fast as i really struggled to get any faster on the last three, however the first 5 did feel relativly easy, was talking quite easily to Alex B at this point

Wensday&Thursday - Shins were hurting again so did some ankle exercise

think i was still tierd from the week before

21st-26th

Saterday- 4x length of park

......5.30 5.30 5.30
......124 135 ..139
61. 60. 58 ...59
176 181 183 186

6min- 116

Sunday- 55min Fin- 160 Ave 155 1- 146
Max 165 2- 125


Monday- 4x3min run at average of 167- 169 with 2min break

Tuesday- 6x length of park jog recovery

.....3.03 3.17 3.07 3.11 3.09
.......146 136 145 ..145 150
72 ..74 ...71 ..71 ....70 ....72
171 175 178 182 .181 ...182

Wensday- 39min fin 143 Ave 137 1min- 116
max 148 2min 108

Thursday- 6x 200m

....3.35 3.20 3.42 4.32 3.51
......124 .136 .131 139 137
25 ..28 ...27 ..27 ..28 ...27
173 173 177 173 177 .177


overall was a pretty good week still feels quite heavy when trying to glide but just got to strengthen the calfs.

friday played football and my shines strated to really hurt found it really hard to run and then on satersay i felt tired and very tight so took a rest

First blog

just giving this ago to see how it works........its all new to me