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
1 comment:
I think that this was another super week. Dont worry about the heart rate being higher. I used to train with Robb Hough when he was British number one at the Chase and his pulse was always 10 beats more than mine!!! What counts is the time at the end of the race. You have got other things they have not, like great white muscle to give you real speed!!!
I am really pleased that the long run is developing. It will take about 4 years to see magic come from this but when it does you will be able to train repeatedly at high level and recover quickly. All these things will come to the boil at different times but they will all eventually come together.
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