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