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