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
Thursday, 20 September 2007
Saturday, 15 September 2007
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.
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.
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