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
1 comment:
Good boy. The 400m session and the 5 miles race show how much you have got to do on the endurance side to catch up with your power running. But you are making good strides. I think I would like to see a few more hard runs over 5 miles on the road rather than just the steady work. I am not sure that you are doing enough steady work overall on the 155-170 area. The slower stuff is important but there must be a balance in the endurance work of short fast (just on and under threshold), fast steady (in the 20 beats below threshold) and steady (140-160) and slow (below 145)Try to make sure that each area is covered at least once every 2 weeks.
The 150s were another good session . Just keep working at them until you are flying effortlessly for all 20 and you feel you dont need recovery!!!
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