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