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
Thursday, 29 November 2007
Friday, 23 November 2007
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
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
Thursday, 15 November 2007
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
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
Thursday, 8 November 2007
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
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
Thursday, 1 November 2007
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
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
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