Saturday
111.25min.....Fin 126.....Ave 134
1-114
2-105
Ran on box hill so milage was low- 9miles but the hill is long and pretty steep.
did this with byrne and in comparson i ran the hills at lower HR and slightly faster (byrne was walking up the hill when his HR rose over 135) for myself HR never really went above 135.
however going down the hill and on the flat my HR was always higher than byrnes, usally by about 4bpm...his 2mins recovery hr also dropped alot quicker than mine.....does this mean anything or still simply the fact that my aerobic fittness needs a fair bit of work
Sunday
Morning -woke up very hungrey and not in the right frame of mind to run (since christmas eve have eaten alot but only really had one meal a day and the rest of it being made up of snacks and choclates, so think i was starting to feel the effects of a bad diet this morning)
Evening- 19.00 +20mins .....Ave 139.....
was feeling pretty down during the day so used the run just to try and feel better, started of slow but the run was uncomftable...ended up deleting stoping the timer in the first half by accident.
the last 20mins was more of a farlek session, felt like doing fast strides over distance so did 3 fast with really slow jogs in between over 20mins, average HR reached about 160-165 during the rep but i did reach 177 on my last rep.....did this as i was not enjoying the run so went faster to get ride of some aggression....just one of those days!
Monday
Morning- 56.12.....ave 140.....Fin 159
1-113
2-104
ran slowly, did feel quite good in the this morining but body was relaxed at this pace which was slower than normal. stopped twice to stretch and did some strides
Evening- 46.51.....Fin 153....Ave 154
1-120
2-111
Tuesday
Morning- 51.25.....Fin 131.....Ave 129
2-107 (did get down to 98 but then jumped in the last 10sec)
running slow with alex b , also spent 10mins after 20mins of running doing drills and strides
Wednesday
Afternoon- 52.01.....Ave 147.....Fin 151
1-115
2-110
this was the best run i have had since ive been back home, didnt run much faster but ran stronger and added another 12mins onto my route. the effort was pretty easy and relaxed
Sunday, 28 December 2008
Monday, 22 December 2008
20th-26th
Saturday
7.5 miles wimblodn comman
50.00min
was a ran od thirds. the first two laps were awful was not feeling good at all and was also using it as a warm up (hawkins slept through his alarm so we had 20mins to warm up)
the two laps combined the time was 35mins. the last lap i got my confidence back and started to enjoy the race....last lap was 15mins compared to about 17.30 with the others.
the last lap i generally thought i could have sustained this for another 10mins or so was running really well and very relaxed....so need to find a way of warming up so i am in this state when the race starts.
not sure if i should do 10mins hard or build up over 30-40mins from steady running
Sunday
116.02.....Fin 141.....Av3 134....Max 142
1- 110
2- 105
felt pretty drained when finished, legs where espically tired
Monday
Morning- 46.25.....Fin 147.....Ave 137.....Max 152
1-111
2-108
quite tight this morning and not really fresh, ran quite flat footed, however was moving pretty steadily
Tuesday
had a very late night and was not in the mood to run
Wednesday
Christmas eve was busy with family and could not find time to run
Thursday
chrstmas, again busy with family
Friday
felt liked doing a 20min hardish run. ran 20min warm up and the hard 20mins in the morning on the downs. the distance was probably just over 3.6miles, felt a little tight as i hadnt ran for couple of days
7.5 miles wimblodn comman
50.00min
was a ran od thirds. the first two laps were awful was not feeling good at all and was also using it as a warm up (hawkins slept through his alarm so we had 20mins to warm up)
the two laps combined the time was 35mins. the last lap i got my confidence back and started to enjoy the race....last lap was 15mins compared to about 17.30 with the others.
the last lap i generally thought i could have sustained this for another 10mins or so was running really well and very relaxed....so need to find a way of warming up so i am in this state when the race starts.
not sure if i should do 10mins hard or build up over 30-40mins from steady running
Sunday
116.02.....Fin 141.....Av3 134....Max 142
1- 110
2- 105
felt pretty drained when finished, legs where espically tired
Monday
Morning- 46.25.....Fin 147.....Ave 137.....Max 152
1-111
2-108
quite tight this morning and not really fresh, ran quite flat footed, however was moving pretty steadily
Tuesday
had a very late night and was not in the mood to run
Wednesday
Christmas eve was busy with family and could not find time to run
Thursday
chrstmas, again busy with family
Friday
felt liked doing a 20min hardish run. ran 20min warm up and the hard 20mins in the morning on the downs. the distance was probably just over 3.6miles, felt a little tight as i hadnt ran for couple of days
Monday, 15 December 2008
13th-19th
Saturday
Traveling home
Sunday
Evening- 114.17.....Fin 145.....Ave 135.....Max 151
1-115
2-108
last 14mins was starting to ache but otherwise the whole run got in to a pretty good rythem and moved at a better pace than i have ever ran at this distance, was moving fastest for about 20mins after 70mins of running. Did run this session on the road though and i do find it easier to get into a rythem when on road compared to xc.
Monday
Morning- (though i had been up for a couple of hours and had had breafest)
45.39.....Fin 165.....Ave 152.....Max 165
1- 120
2- 113
was running well till HR reached 160 after 20mins where i slowed down quite a bit, the last 25mins was running at Hr at 152ave. However this route was very muddy and about 7mins i was running through alot of mud so my hr was quite low for parts (in the 140s)
A note about the hills- hit the hill and i naturally slowed down and could feel my legs working slightly harder, was surprised to find HR was actually decreasing as i went up hill. I know i have got stronger as last time i did this route this hill would be very slow going up it but this time managed a slow but much steadier pace.
was suprised at the fnishing HR as i tried to stride out and finsih strong but i did not think i was putting that much more effort in and was not going overly fast
Evening- 48.24.....Ave 160.....ave 154.....Max 160
1-122
2-110
run was ok but thought the HR average would have been lower but least i kept it pretty steady, the pace didnt seem very quick and didnt seem much of a diffrence from running at HR of 148 and 155. Also tried to stay relaxed
Tuesday
i was thinking the same that it was going to take a while for my body to adapt to this training and although i took my HR in the morning and it was fine my legs were aching slightly and i very much struggled to wake up this morining so thought it best to wait till the afternoon and train just once today so that i would have a good couple of runs tomorrow.
Afternoon - 44.17 min....fin 162.....Ave 154....Max 162
1-120
2-108
Again it was the last 14mins where i started to losse rythem, the HR also stayed around the 158-160 area, stayed at the same steady pace but before i had been running at HR of about 152 for the first 30mins.
Anyway didnt feel like i was going fast but ran the same route that i was doing in the summer at 165HR and did it in 30mins where as it used to take me 35min at a higher hr rate.
Wednesday
Morning- 46.43.....Fin 156.....Ave 152.....Max 159
1-117
2- 117 (was at 108 but sneezed on the second minute and HR jumped, 10seconds later it feel to 113.
just let my body roll on this morning, the run was not as smooth as yesterday and did the same route as yesterday.
the run was slower and the HR would never drop below 144 and would often naturally jump or stay at 149-152 even if i slowed the pace down and then speeded back up it would stay in this range
Evening- 48.15.....Fin 146......Ave 151.....max 160
1-119
2-111
took it slower at the beging and took a while to get into the run, first 10min could be runing slowly at about 145hr. however from then after got into a good rythem and ran quite comftably and was 10seconds faster than on monday evening (same route) and at a lower hr in average.
Thursday
morning- 48.22.....fin 158.....Ave 145.....Max 158
1-117
2-110
felt quite slow but conisdering that the HR averaged out at 145 thinking about it it was quite a good pace. i know that the HR really only went into the 150s in the last 18mins. i dont use the watch to control my running, i run as i feel but have been looking at it juts out of curiosity and see if iit matchs how i feel. this morning felt a little stiff to begin with but actually felt quite mentaly and physically fresh but running was not as smooth as it is in the evenings.
Traveling home
Sunday
Evening- 114.17.....Fin 145.....Ave 135.....Max 151
1-115
2-108
last 14mins was starting to ache but otherwise the whole run got in to a pretty good rythem and moved at a better pace than i have ever ran at this distance, was moving fastest for about 20mins after 70mins of running. Did run this session on the road though and i do find it easier to get into a rythem when on road compared to xc.
Monday
Morning- (though i had been up for a couple of hours and had had breafest)
45.39.....Fin 165.....Ave 152.....Max 165
1- 120
2- 113
was running well till HR reached 160 after 20mins where i slowed down quite a bit, the last 25mins was running at Hr at 152ave. However this route was very muddy and about 7mins i was running through alot of mud so my hr was quite low for parts (in the 140s)
A note about the hills- hit the hill and i naturally slowed down and could feel my legs working slightly harder, was surprised to find HR was actually decreasing as i went up hill. I know i have got stronger as last time i did this route this hill would be very slow going up it but this time managed a slow but much steadier pace.
was suprised at the fnishing HR as i tried to stride out and finsih strong but i did not think i was putting that much more effort in and was not going overly fast
Evening- 48.24.....Ave 160.....ave 154.....Max 160
1-122
2-110
run was ok but thought the HR average would have been lower but least i kept it pretty steady, the pace didnt seem very quick and didnt seem much of a diffrence from running at HR of 148 and 155. Also tried to stay relaxed
Tuesday
i was thinking the same that it was going to take a while for my body to adapt to this training and although i took my HR in the morning and it was fine my legs were aching slightly and i very much struggled to wake up this morining so thought it best to wait till the afternoon and train just once today so that i would have a good couple of runs tomorrow.
Afternoon - 44.17 min....fin 162.....Ave 154....Max 162
1-120
2-108
Again it was the last 14mins where i started to losse rythem, the HR also stayed around the 158-160 area, stayed at the same steady pace but before i had been running at HR of about 152 for the first 30mins.
Anyway didnt feel like i was going fast but ran the same route that i was doing in the summer at 165HR and did it in 30mins where as it used to take me 35min at a higher hr rate.
Wednesday
Morning- 46.43.....Fin 156.....Ave 152.....Max 159
1-117
2- 117 (was at 108 but sneezed on the second minute and HR jumped, 10seconds later it feel to 113.
just let my body roll on this morning, the run was not as smooth as yesterday and did the same route as yesterday.
the run was slower and the HR would never drop below 144 and would often naturally jump or stay at 149-152 even if i slowed the pace down and then speeded back up it would stay in this range
Evening- 48.15.....Fin 146......Ave 151.....max 160
1-119
2-111
took it slower at the beging and took a while to get into the run, first 10min could be runing slowly at about 145hr. however from then after got into a good rythem and ran quite comftably and was 10seconds faster than on monday evening (same route) and at a lower hr in average.
Thursday
morning- 48.22.....fin 158.....Ave 145.....Max 158
1-117
2-110
felt quite slow but conisdering that the HR averaged out at 145 thinking about it it was quite a good pace. i know that the HR really only went into the 150s in the last 18mins. i dont use the watch to control my running, i run as i feel but have been looking at it juts out of curiosity and see if iit matchs how i feel. this morning felt a little stiff to begin with but actually felt quite mentaly and physically fresh but running was not as smooth as it is in the evenings.
Evening - (normal evening Route)- 46.40....Fin 168.....Ave 161.....Max168
1-133
2-118
ran with Alex Byrne and i never really got comftable, think i was bouncing more than striding out. didnt feel fast so HR seems quit high but it was 2mins quicker normal. Byrne measured it out and the route came to about 6miles
Friday
Friday, 12 December 2008
To Alex Byrne Burges
Dear Mr Byrne
Rumours are circulating that you have located my top secret blog from several anonymous contacts, If I find this to be true I have justification and the validation to unleash the ultimate punishment ever received by such an incompetent atrocity such as your self by releasing a untamed, wild Saint Bernard named Hawkins with no self control and absolute mania in his eyes as he would have just Realised that his love of his life Nissan, will never share his feelings, he will then comprehensively slobber all over your new coat obliterating any chances you had with Miss Burges.
So….Be Warned
Yours sincerely
Mr Alexander B L. Jackson
Rumours are circulating that you have located my top secret blog from several anonymous contacts, If I find this to be true I have justification and the validation to unleash the ultimate punishment ever received by such an incompetent atrocity such as your self by releasing a untamed, wild Saint Bernard named Hawkins with no self control and absolute mania in his eyes as he would have just Realised that his love of his life Nissan, will never share his feelings, he will then comprehensively slobber all over your new coat obliterating any chances you had with Miss Burges.
So….Be Warned
Yours sincerely
Mr Alexander B L. Jackson
Sunday, 7 December 2008
6th-12th
Saturday
Cross country 10km (Northampton)
41.36- dissapointing, run was very inconistant, would be running well, striding out well and then would suddenly lose it and would almost be dragging my feet along ground and would lose places...would then recover and as soon as some one would challange me i would easily pick up pace and stride comftably but would then again lose rythem
this happend for all of the race and never really got going untill last 10min of race where i think i was running well and strong but by this time i was away from the good runners so can not really say if i was running fast as i was taking over people that really should never have been in front of me......this might be a psycolgical thing as i do lose consintration on these races
Sunday
133.04....ave 136....Fin 146
1-120
2-110
was slow, was over 13min slower than last time i did this route (monday 24th), was running slow and hr would just be very high and would never really recover if i slowed down....jumped high on the hills.
i did have a late night last night and was also drinking as it was my birthday but woke up this morning fine
Monday
Evening- 35.19.....Fin 173.....Ave 154.....Max 173
1-135
2-116
Tuesday
Morning- 61.54.....Ave 134......Fin 142.....Max 146
1-115
2-104
the run was fine, was probably bit slower as the roads were quite icey, im guessing i lack a bit of fittness as the first minute recovery is not to great but i feel better now and i assume the second minute shows this.
Evening- 24x1min
............60......60.......60......60......60.......63......60.........74
...........146.....146.....159.....153.....151.....156.....158.....158
.60.......60.....60......60.......60......56......58.......46........53
168.....166.....170.....169.....177.....175.....174.....179.....180
.65.......72.....63......63.......63.......69......66.......65.......68
161.....155.....154.....156.....154.....160.....158.....161.....165
.48......56.....56......56.......50.......53......55.......51........51
179.....176.....181.....178.....184.....179.....179.....179.....180
.67........71........76......79........70.......70
160.....165......158.....151.....156.....154
.49.......42.......41.....50......49........46
180.....181.....179.....180.....176.....177
1- 135
just ran till legs started to tire-started to go into stress, happend manily in the muddy area, generally was leading the second pack but the group is very close and cutting a corner could put you near the front so it is hard to compare
Wednesday
Morning- 49.22.....Fin 158.....Ave 155.....Max 166
1-123
2-112
Circuits and 2mins hard run...planning on building up
Thursday
Morning- 45.48....Fin 147.....Ave 133.....Max 147
1-104
2-103
although feeling pretty good i didnt want to risk it and go for the full hour, was still quite a slow run but was glad to see my recoveries going back to normal
Evening- 3x 1 ,2 ,3 mins
..........30......60.......90.......90.......60......30.......30.......60
.........151.....139.....144.....145.....152.....172.....167.....154
.1.......2.......3.......3..........2.......1.........1.........2........3
---.....---.....162.....169.....173.....177.....180.....177.....178
1-140
2-118
was feeling surprisingly fresh and was quite easily crusing along what i felt was quite fast untill the last minute of the last rep where i started to slow
Friday
rest
Cross country 10km (Northampton)
41.36- dissapointing, run was very inconistant, would be running well, striding out well and then would suddenly lose it and would almost be dragging my feet along ground and would lose places...would then recover and as soon as some one would challange me i would easily pick up pace and stride comftably but would then again lose rythem
this happend for all of the race and never really got going untill last 10min of race where i think i was running well and strong but by this time i was away from the good runners so can not really say if i was running fast as i was taking over people that really should never have been in front of me......this might be a psycolgical thing as i do lose consintration on these races
Sunday
133.04....ave 136....Fin 146
1-120
2-110
was slow, was over 13min slower than last time i did this route (monday 24th), was running slow and hr would just be very high and would never really recover if i slowed down....jumped high on the hills.
i did have a late night last night and was also drinking as it was my birthday but woke up this morning fine
Monday
Evening- 35.19.....Fin 173.....Ave 154.....Max 173
1-135
2-116
Tuesday
Morning- 61.54.....Ave 134......Fin 142.....Max 146
1-115
2-104
the run was fine, was probably bit slower as the roads were quite icey, im guessing i lack a bit of fittness as the first minute recovery is not to great but i feel better now and i assume the second minute shows this.
Evening- 24x1min
............60......60.......60......60......60.......63......60.........74
...........146.....146.....159.....153.....151.....156.....158.....158
.60.......60.....60......60.......60......56......58.......46........53
168.....166.....170.....169.....177.....175.....174.....179.....180
.65.......72.....63......63.......63.......69......66.......65.......68
161.....155.....154.....156.....154.....160.....158.....161.....165
.48......56.....56......56.......50.......53......55.......51........51
179.....176.....181.....178.....184.....179.....179.....179.....180
.67........71........76......79........70.......70
160.....165......158.....151.....156.....154
.49.......42.......41.....50......49........46
180.....181.....179.....180.....176.....177
1- 135
just ran till legs started to tire-started to go into stress, happend manily in the muddy area, generally was leading the second pack but the group is very close and cutting a corner could put you near the front so it is hard to compare
Wednesday
Morning- 49.22.....Fin 158.....Ave 155.....Max 166
1-123
2-112
Circuits and 2mins hard run...planning on building up
Thursday
Morning- 45.48....Fin 147.....Ave 133.....Max 147
1-104
2-103
although feeling pretty good i didnt want to risk it and go for the full hour, was still quite a slow run but was glad to see my recoveries going back to normal
Evening- 3x 1 ,2 ,3 mins
..........30......60.......90.......90.......60......30.......30.......60
.........151.....139.....144.....145.....152.....172.....167.....154
.1.......2.......3.......3..........2.......1.........1.........2........3
---.....---.....162.....169.....173.....177.....180.....177.....178
1-140
2-118
was feeling surprisingly fresh and was quite easily crusing along what i felt was quite fast untill the last minute of the last rep where i started to slow
Friday
rest
29th-5th
Saturday,Sunday, Monday
was feeling better but not quite strong enough to start running
Tuesday
went for a very easy swim for 40mins
Wednesday
Evening-
20min warm up....circuits and then 20min slow warm down....just to get my self moving
Thursday
Evening- 35min slow steady jog....feeling ok not signs of illness but just felt very tight from circuits
Friday
rest
was feeling better but not quite strong enough to start running
Tuesday
went for a very easy swim for 40mins
Wednesday
Evening-
20min warm up....circuits and then 20min slow warm down....just to get my self moving
Thursday
Evening- 35min slow steady jog....feeling ok not signs of illness but just felt very tight from circuits
Friday
rest
Monday, 24 November 2008
21st-28th
Saturday
5x5min? beacon hill
...........4.31....5.31....5.06...6.06
...........163.....145.....139.....134
4.44...5.19....5.25....5.17....5.35
185.....181.....174.....172.....175
youwere right about finding this session hard, ran the first rep ok but the 2nd was awful and really faded, would have stopped but it was very cold qnd didnt want to wait till everybody had finsihed till i could get my stuff, so ran the reps slower and building it up to threshold for the last 30-60seconds
Sunday
decided to rest
Monday
morning- 119.46.....Fin 139.....Ave 134.....Max 145
1-109
2-103
the last 10mins felt very strange, i could never really pick up my pace but the hr stayed low at quite a conistant pace
Tuesday
Morning- 59.46.....Ave 133.....Fin 139....Max 140
1-106
2-102
strange as after this run i felt good but by lunch i was feeling very tired and was ill by about 6
Wednesday
spent pretty much the whole day in bed....think i had picked up a feavour
Thursday + Friday
ill, friday i was moving about and out of bed
5x5min? beacon hill
...........4.31....5.31....5.06...6.06
...........163.....145.....139.....134
4.44...5.19....5.25....5.17....5.35
185.....181.....174.....172.....175
youwere right about finding this session hard, ran the first rep ok but the 2nd was awful and really faded, would have stopped but it was very cold qnd didnt want to wait till everybody had finsihed till i could get my stuff, so ran the reps slower and building it up to threshold for the last 30-60seconds
Sunday
decided to rest
Monday
morning- 119.46.....Fin 139.....Ave 134.....Max 145
1-109
2-103
the last 10mins felt very strange, i could never really pick up my pace but the hr stayed low at quite a conistant pace
Tuesday
Morning- 59.46.....Ave 133.....Fin 139....Max 140
1-106
2-102
strange as after this run i felt good but by lunch i was feeling very tired and was ill by about 6
Wednesday
spent pretty much the whole day in bed....think i had picked up a feavour
Thursday + Friday
ill, friday i was moving about and out of bed
Monday, 17 November 2008
15th-21st
Saterday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
Tuesday, 11 November 2008
8th-14th
Saterday
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Sunday, 2 November 2008
1st-7th
Saterday
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
Thursday, 30 October 2008
25th-31st
Saterday
lake district walk,however it chucked it down with rain, there was a months rainful in one day!! so everywhere was flooded, it wasnt much fun, so in the end managed 2.30hrs of walking before ending up in a local pub for 5hours, we sort of flooded the pub so dont think the bar men were best please
sunday
was alot better day for walking, walked up Hellvalin which was spectacular, took about 4hours
Monday and tuesday
rest, i felt ok by tuesday but decided to stay off as by the end of last week i was feeling quite tired and was ready to take a couple of days break
Wednesday
Luchtime- 52.30 Fin 152.....Ave 149.....Max 163
1-121
2-111
Evening- 30min warm up/down and then circuits
this day nackers the hell out me and found the circuits hard, i know i can do them but i think such a short rest between sessions (about 3 and half hours) really tires me out
Thursday
was not feeling to bad or tight unlike last weel
Morning- 57.13.....Fin 148.....Ave 137
1-101
2-100 (nearly below the big 1 0 0)
evening- 400m group 3(3x150m)
............98.....101
..........152.....148 9.41
.19.......19......20 Ave 128
163.....---.....171
..........68.......69
.........157.....159 9.39
20.....20......20 Ave 127
---.....---.....---
.........38.......39
.........171.....179
20.....21......21
---.....---.....181
1-154
2-129
this session felt very strange as this seemed fast but when in form it is quite a comftable pace so did feel odd. never really got going and had very little form, technique seemed quite inconsitant, was nice to stretch legs though.....was in the second fastest group and they all had much faster accelration at the begging but i would often be level by the end. last rep felt like cramp was setting in in calfs
Friday
rest
anythoughts about this 5 peak challange in june
lake district walk,however it chucked it down with rain, there was a months rainful in one day!! so everywhere was flooded, it wasnt much fun, so in the end managed 2.30hrs of walking before ending up in a local pub for 5hours, we sort of flooded the pub so dont think the bar men were best please
sunday
was alot better day for walking, walked up Hellvalin which was spectacular, took about 4hours
Monday and tuesday
rest, i felt ok by tuesday but decided to stay off as by the end of last week i was feeling quite tired and was ready to take a couple of days break
Wednesday
Luchtime- 52.30 Fin 152.....Ave 149.....Max 163
1-121
2-111
Evening- 30min warm up/down and then circuits
this day nackers the hell out me and found the circuits hard, i know i can do them but i think such a short rest between sessions (about 3 and half hours) really tires me out
Thursday
was not feeling to bad or tight unlike last weel
Morning- 57.13.....Fin 148.....Ave 137
1-101
2-100 (nearly below the big 1 0 0)
evening- 400m group 3(3x150m)
............98.....101
..........152.....148 9.41
.19.......19......20 Ave 128
163.....---.....171
..........68.......69
.........157.....159 9.39
20.....20......20 Ave 127
---.....---.....---
.........38.......39
.........171.....179
20.....21......21
---.....---.....181
1-154
2-129
this session felt very strange as this seemed fast but when in form it is quite a comftable pace so did feel odd. never really got going and had very little form, technique seemed quite inconsitant, was nice to stretch legs though.....was in the second fastest group and they all had much faster accelration at the begging but i would often be level by the end. last rep felt like cramp was setting in in calfs
Friday
rest
anythoughts about this 5 peak challange in june
Monday, 20 October 2008
Saturday, 18 October 2008
18th-24th
Saterday
morning session with middle distance group at bradgate park- farlek session, pushing hills
------3.13....5.52....3.09...4.54
------168......186.....172.....173
.53....1.22.....3.01....1.13.....1.13
188.....192.....195.....189.....192
10min steady jog warm down= Fin 157
2-127
started off with a warm up which i thought was quite fast, HR got up near the 170s but i was running quite comftable and able to talk, this was prob about 15-20mins.
the session was sprinting up hills and jogging to the next one. i wasnt in the leading group going up hill but i was getting closer espically with the steeper and longer hills. i was comftably a head of my old cross country buddy who always thrashes me at cross country and was comftably ahead of an athlete with the same 800m pb.
the run was not fast up the hill it was just a lot of lactic, legs became VERY heavy, only notice how tired you where once at top of hill. most of the group finished after 25mins but there was a group of 5 going to do another hill and then 10min warm down so thought i would join them as i was starting to run well. kept up with them fine but was about 30m behind leading 3 (i was sort in middle by myself)
the only negative i can think of is that my HR seemed quite high during the warm up and downs for a relative slow pace however didnt really feel any onset of lactic at 170HR....really enjoyed session though
Sunday
Hiking up in the peak district (Win hill). total time out was 5 hours, had three breaks averageing out to about 20-30mins.
reckon we coverd about 22km with some pretty good hills, good fun overall
Monday
rest- was feeling quite fatigued, although probably could have gone out for a run thought it was best not to as i was worried about catching a cold
Tuesday
Morning- 52.10.....Fin 149.....Ave 133.....Max 153
1-113
2-104
evening- 35min steady relaxed pace, ran with two second years, didnt have HR moniter so just ran relaxed, comftalble talking pace, route is 4.5miles
Wednesday
LunchTime- 56.00 Fin 137.....Ave 136.....Max 146
1-106
2-104
fellt slower than normal and HR was nearer 140 than normal
got home, had lunch washed and did an hours work and then had to go warm up for circuits....felt very strange
evening- Circuits- 30min warm up+warm down
these circuits were hard and for the last two days have felt the after effect, feeling quite tight
Thursday
morning- 61.37.....Fin 138.....Ave 133.....Max 143
1-106
2-101
this was hard as my legs felt tight after circuits so couldt really stretch out. last 10mins on the road and it become more comftable
Evening- 3(5x15sec) 45sec recovery, 5min rest in between sets
for some reason found the first set the hardest but from then after it was good as i started to stride out and lossen. in the last 2-3reps of the 2nd-3rd sets i was in leading group
HR got to about 175 in each rep
Recovery set 1= 140-150
Set 2= 146-160
Set 3= 155-162
Friday
resting, quite tired, in an almost slothish state, am doing everything very slowly and without urgency
morning session with middle distance group at bradgate park- farlek session, pushing hills
------3.13....5.52....3.09...4.54
------168......186.....172.....173
.53....1.22.....3.01....1.13.....1.13
188.....192.....195.....189.....192
10min steady jog warm down= Fin 157
2-127
started off with a warm up which i thought was quite fast, HR got up near the 170s but i was running quite comftable and able to talk, this was prob about 15-20mins.
the session was sprinting up hills and jogging to the next one. i wasnt in the leading group going up hill but i was getting closer espically with the steeper and longer hills. i was comftably a head of my old cross country buddy who always thrashes me at cross country and was comftably ahead of an athlete with the same 800m pb.
the run was not fast up the hill it was just a lot of lactic, legs became VERY heavy, only notice how tired you where once at top of hill. most of the group finished after 25mins but there was a group of 5 going to do another hill and then 10min warm down so thought i would join them as i was starting to run well. kept up with them fine but was about 30m behind leading 3 (i was sort in middle by myself)
the only negative i can think of is that my HR seemed quite high during the warm up and downs for a relative slow pace however didnt really feel any onset of lactic at 170HR....really enjoyed session though
Sunday
Hiking up in the peak district (Win hill). total time out was 5 hours, had three breaks averageing out to about 20-30mins.
reckon we coverd about 22km with some pretty good hills, good fun overall
Monday
rest- was feeling quite fatigued, although probably could have gone out for a run thought it was best not to as i was worried about catching a cold
Tuesday
Morning- 52.10.....Fin 149.....Ave 133.....Max 153
1-113
2-104
evening- 35min steady relaxed pace, ran with two second years, didnt have HR moniter so just ran relaxed, comftalble talking pace, route is 4.5miles
Wednesday
LunchTime- 56.00 Fin 137.....Ave 136.....Max 146
1-106
2-104
fellt slower than normal and HR was nearer 140 than normal
got home, had lunch washed and did an hours work and then had to go warm up for circuits....felt very strange
evening- Circuits- 30min warm up+warm down
these circuits were hard and for the last two days have felt the after effect, feeling quite tight
Thursday
morning- 61.37.....Fin 138.....Ave 133.....Max 143
1-106
2-101
this was hard as my legs felt tight after circuits so couldt really stretch out. last 10mins on the road and it become more comftable
Evening- 3(5x15sec) 45sec recovery, 5min rest in between sets
for some reason found the first set the hardest but from then after it was good as i started to stride out and lossen. in the last 2-3reps of the 2nd-3rd sets i was in leading group
HR got to about 175 in each rep
Recovery set 1= 140-150
Set 2= 146-160
Set 3= 155-162
Friday
resting, quite tired, in an almost slothish state, am doing everything very slowly and without urgency
Saturday, 11 October 2008
11th-17th
Saterday
3x1000m? on grass undualting
..........3.23...3.21
...........128.....143
3.17....3.18...3.27
184.....185.....189
tried pushing hard but took a while to get into a good rythem. the last rep was slower as i think i was not as sharp going round the corners. last 200m of each rep probably hardest (was also up hill)
Sunday
114.14min......FIN 144......Ave 135......Max 150
1-116
2-111
Monday
morning- 55.52.....148......Ave 133.....Max 150
1- 109
2-104
Evening- 56.29.....Fin 142.....Ave 133.....Max 154
1-115
2-107
first 30min was not very fast and could feel that i had been for a run earlier in the morning but after that got into quite and easy rythem
Tuesday
Morning- 54.55.....Fin 144.....Ave 134
1-107
2-102
Evening- 44.54.....Fin 171.....Ave 163
1-132
2-117
run with group but still i was at the back despite running at a faster pace (tried to keep HR at 160)
Wednesday
55.36.....Fin 145......Ave 136......Max 151
1-101
2-101
then ran stright to circuit training, circuit training was good, the reps were hard but once finished felt like i could have done more
Thursday
Training with 400m group on grass
(4)x 45sec, 30sec, 15sec........3sec recovery
...........28.......28 30........30
..........140....140 4.15rec 148.....154
.45......30......16 45.......29.......15
---.....167.....--- ---.....164.....162
30.......29 30.......30
5.13rec ..........154.....160 5.00................157.....167
45......30......15 45.......32.......16
164.....174.....165 164.....174.....165
first couple of sets i took as a warm up as i saw my dad so didnt have time to do a propa warm up. so the first two where relaxed and really i was bearly out of breath and was probably in mid pack
by the last set i was in leading group for the 45sec rep and leading for the 30+15sec rep but this could be because the others were quite deep in lactic as the coach was making everyone go fast for the 45sec rep and then keep speed up for the others, so i actually cheated in this session as i never really got into lactic.
Friday
rest
3x1000m? on grass undualting
..........3.23...3.21
...........128.....143
3.17....3.18...3.27
184.....185.....189
tried pushing hard but took a while to get into a good rythem. the last rep was slower as i think i was not as sharp going round the corners. last 200m of each rep probably hardest (was also up hill)
Sunday
114.14min......FIN 144......Ave 135......Max 150
1-116
2-111
Monday
morning- 55.52.....148......Ave 133.....Max 150
1- 109
2-104
Evening- 56.29.....Fin 142.....Ave 133.....Max 154
1-115
2-107
first 30min was not very fast and could feel that i had been for a run earlier in the morning but after that got into quite and easy rythem
Tuesday
Morning- 54.55.....Fin 144.....Ave 134
1-107
2-102
Evening- 44.54.....Fin 171.....Ave 163
1-132
2-117
run with group but still i was at the back despite running at a faster pace (tried to keep HR at 160)
Wednesday
55.36.....Fin 145......Ave 136......Max 151
1-101
2-101
then ran stright to circuit training, circuit training was good, the reps were hard but once finished felt like i could have done more
Thursday
Training with 400m group on grass
(4)x 45sec, 30sec, 15sec........3sec recovery
...........28.......28 30........30
..........140....140 4.15rec 148.....154
.45......30......16 45.......29.......15
---.....167.....--- ---.....164.....162
30.......29 30.......30
5.13rec ..........154.....160 5.00................157.....167
45......30......15 45.......32.......16
164.....174.....165 164.....174.....165
first couple of sets i took as a warm up as i saw my dad so didnt have time to do a propa warm up. so the first two where relaxed and really i was bearly out of breath and was probably in mid pack
by the last set i was in leading group for the 45sec rep and leading for the 30+15sec rep but this could be because the others were quite deep in lactic as the coach was making everyone go fast for the 45sec rep and then keep speed up for the others, so i actually cheated in this session as i never really got into lactic.
Friday
rest
Saturday, 4 October 2008
4th-10th
Saterday
4x400m? 2xdown hill at begging then gentle climb 2x gentle sloop at begging, up hill at end
...........4.10...4.21....4.34
...........124.....182.....121
60.8...59.5....56.6...58.5
186.....177.....182.....177
session was ok, probably could have done more but as it is still freshers week had to make sure i was back in time for going out.
the run felt fine on all reps for the first 40seconds but feel legs get heavy last 10-15seconds but dont think it really effected my speed.....was not flat out
Sunday
116.50min.....Fin 141.....Ave 139..... max 151
1- 116
2- 113
Monday
33.40.....Fin 163.....Ave 156.....Max 168
1-131
2-123
first 15mins thought mhy HR moniter was broken as i felt like i was moving at some speed at what was a steady hr....my legs were struggling to keep up
was feeling to great in the morning so didnt want to risk it, however i did run to tesscos which was 15mins away and then had to run back with a hudge ruck sack with all my shopping in it as i was going to be late for my lecture.....was good strength training!
have also got this mounterning training which will be intressting so pretty busy day
Tuesday
Morning- 64.00min.....Ave 138.....Fin 133.....Max 150
2-107
Slow
Evening- 56.32.....Fin 156.....Ave 153
2-112
supposed to be with group but they went off to quick so ended up doing steady run by my self
Wednesday
Morning- 58.46....Fin 137.....Ave 133.....Max 146
1-111
2-101
faster than yesterday morning, same route, rate stayed alot more constant compared o yesterday morning, was still quite slow though
Evening- circuit training....was an introduction so was very easy, just getting to grips, very unstructured
meet ricky sooos
Thursday
morning- felt ok but didnt want to overdo my first weeks training wanted to end the week feeling good so i could do it all agin next week
evening- joined 400m group, 2x8x30sec
............27.........27......27......29.........29.......29.......27
...........143......144.....151.....152.....152.....152......161
.31........32.......32.......31......31.........28........31........31
159.....155.....150.....162.....167......160......168.....171
4.00 rest.....Fin 110
..........149.....149.....161.....164.....165....160......163
.31.......32......32.......31........31......31......32........38
156....153.....172.....170.....171.....169.....173.....180
ran with the 400 m group. really easy and relaxed but i am alot fitter thanall of the frehers that where there, several on floor after set had finished
Friday
4x400m? 2xdown hill at begging then gentle climb 2x gentle sloop at begging, up hill at end
...........4.10...4.21....4.34
...........124.....182.....121
60.8...59.5....56.6...58.5
186.....177.....182.....177
session was ok, probably could have done more but as it is still freshers week had to make sure i was back in time for going out.
the run felt fine on all reps for the first 40seconds but feel legs get heavy last 10-15seconds but dont think it really effected my speed.....was not flat out
Sunday
116.50min.....Fin 141.....Ave 139..... max 151
1- 116
2- 113
Monday
33.40.....Fin 163.....Ave 156.....Max 168
1-131
2-123
first 15mins thought mhy HR moniter was broken as i felt like i was moving at some speed at what was a steady hr....my legs were struggling to keep up
was feeling to great in the morning so didnt want to risk it, however i did run to tesscos which was 15mins away and then had to run back with a hudge ruck sack with all my shopping in it as i was going to be late for my lecture.....was good strength training!
have also got this mounterning training which will be intressting so pretty busy day
Tuesday
Morning- 64.00min.....Ave 138.....Fin 133.....Max 150
2-107
Slow
Evening- 56.32.....Fin 156.....Ave 153
2-112
supposed to be with group but they went off to quick so ended up doing steady run by my self
Wednesday
Morning- 58.46....Fin 137.....Ave 133.....Max 146
1-111
2-101
faster than yesterday morning, same route, rate stayed alot more constant compared o yesterday morning, was still quite slow though
Evening- circuit training....was an introduction so was very easy, just getting to grips, very unstructured
meet ricky sooos
Thursday
morning- felt ok but didnt want to overdo my first weeks training wanted to end the week feeling good so i could do it all agin next week
evening- joined 400m group, 2x8x30sec
............27.........27......27......29.........29.......29.......27
...........143......144.....151.....152.....152.....152......161
.31........32.......32.......31......31.........28........31........31
159.....155.....150.....162.....167......160......168.....171
4.00 rest.....Fin 110
..........149.....149.....161.....164.....165....160......163
.31.......32......32.......31........31......31......32........38
156....153.....172.....170.....171.....169.....173.....180
ran with the 400 m group. really easy and relaxed but i am alot fitter thanall of the frehers that where there, several on floor after set had finished
Friday
Thursday, 2 October 2008
sep27th-3rd
Saterday
105.46......Fin 146.....Ave 141
1-127
2-121
basically just exploring trying to find as many hills as possiable, whole area is very undulating
Sunday
Football + dodgeball
Monday
34.12.....Fin 170.....Ave 157.....Max 171
smooth run but was still exploring so stopped a couple of times
Tuesday
48.53.....Fin 151.....Ave 140.....max 160
1-119
2-114
dont know if it was me or the course but this felt very comftable and fast for the effor i was putting in , it felt easy and relaxed
Wednesday
58.17.....Fin 158.....Ave 147
1-123
2-115
still exploring but running is comftable and is starting to get effortless after about 20min
Thursday
58.42.....Fin 127.....Ave 137.....Max 150
1-113
2-107
felt tired and was deffently the slowest run of the week
however did find a very good park to do quilty sessions on
Friday
planning to sleep most of the day once accomidation has been sorted
105.46......Fin 146.....Ave 141
1-127
2-121
basically just exploring trying to find as many hills as possiable, whole area is very undulating
Sunday
Football + dodgeball
Monday
34.12.....Fin 170.....Ave 157.....Max 171
smooth run but was still exploring so stopped a couple of times
Tuesday
48.53.....Fin 151.....Ave 140.....max 160
1-119
2-114
dont know if it was me or the course but this felt very comftable and fast for the effor i was putting in , it felt easy and relaxed
Wednesday
58.17.....Fin 158.....Ave 147
1-123
2-115
still exploring but running is comftable and is starting to get effortless after about 20min
Thursday
58.42.....Fin 127.....Ave 137.....Max 150
1-113
2-107
felt tired and was deffently the slowest run of the week
however did find a very good park to do quilty sessions on
Friday
planning to sleep most of the day once accomidation has been sorted
sep20th-26th
Saterday
nothing..... rember feeling very tired
Sunday
cycle ride with dad
56.47.....ave 129
12.20 rest ave 95
80.58......ave 128
dont know why but i actually struggled to keep up with my dad and there were points where my legs where burning
Monday
49.20.....Fin 165.....Ave 150
1-124
2-113
Tuesday
6x200m with fast recoveries with hawkins
------.81........83.......79......89.......99
------165.....168.....179.....171.....170
.31.......29........29.......29......29.......29
175.....185.....186.....193.....192.....189
wanted one last session with hawkins and i hadnt done a hard session that week so thought i should push my self a little
the reps felt faster than they actually where but also felt comftable and was ahead of hawkins in all of the reps despite him trying to out run me on the recoveries
Wednesday
54.17.....Fin 158.....Ave 146.....Max 159
1-119
2-110
morning run, first 20min horriable and tight but last 15min started to get into a rythem
Thursday
traveling to uni
Friday
uni
nothing..... rember feeling very tired
Sunday
cycle ride with dad
56.47.....ave 129
12.20 rest ave 95
80.58......ave 128
dont know why but i actually struggled to keep up with my dad and there were points where my legs where burning
Monday
49.20.....Fin 165.....Ave 150
1-124
2-113
Tuesday
6x200m with fast recoveries with hawkins
------.81........83.......79......89.......99
------165.....168.....179.....171.....170
.31.......29........29.......29......29.......29
175.....185.....186.....193.....192.....189
wanted one last session with hawkins and i hadnt done a hard session that week so thought i should push my self a little
the reps felt faster than they actually where but also felt comftable and was ahead of hawkins in all of the reps despite him trying to out run me on the recoveries
Wednesday
54.17.....Fin 158.....Ave 146.....Max 159
1-119
2-110
morning run, first 20min horriable and tight but last 15min started to get into a rythem
Thursday
traveling to uni
Friday
uni
Saturday, 13 September 2008
13th- 19th
Saturday
5km relays at Wimbledon road run (3rd leg).....18.20
had a great start running alongside someone from Herne Hill and kept up with him for almost 8mins, he left me going up a hill but i remained quite strong just didn’t react well enough
then on the flat ran well and held off another athlete able to accelerate and knock his confidence.
however the last 8mins were awful and it was pretty much downhill or flat, there was about an 800m steep decline and i faded, couldn’t relax down the hill and several people over took me and then on the flat couldn’t get into any rhythm and pace had dropped off quite a bit and was beaten by a rival who i wouldn’t consider to have a great endurance base
so a run with two halves!
Sunday
95.17min.....Fin 147.....Ave 139.....Max 151
1-117
2-115
this run was faster than last week and was able to add in a loop around the wells which probably took about an extra 7-10min. HR also did not jump around so much
Monday
31.46min.....Fin 169.....Ave 152.....Max 169
1-127
2-118
tried to build up to 165 bpm gradually so that i would be running fast and easy at a high HR instead of getting to target HR within 10min and then running the last 15min at a slower pace with a high HR
The last 10min i sustained my HR at 165 with the last 3min rising a little.
Tuesday
8x500m on track with steeple
..........4.13....4.18....4.30....4.14....4.01....4.12...3.54
...........142.....143.....142.....146.....135.....133....138
.94.....109.....107.....108.....110.....111.......112.....111
181.....181.....182.....180.....179.....179.....178.....179
Wanted to run at least 600m but hawkins went of harder than i expected so buy 400m my HR was at threshold and on the whole the last 100m the HR crept over threshold and could start to feel a little bit of stress so thought best to stop.
Thought this was best as if i were to run 600m the last 200m would have been slower so probably would have defeated the training effects. on the whole i kept up with hawkins, he was quicker into/off the steeple but i would then try to catch up and cruise next to him .
Was this session ok that i went over threshold for about 20sec or must i try and keep it under in sessions like this.?
Wednesday
36.00min.....Fin 137.....Ave 137
2-112
ran to the gym and did leg press 60kg on each leg 4x5 (didnt want to do to much)
Thursday
Nescott Fartlek with 3 others
------..67........62.....5.15....2.15....1.51....1.51...1.20.....1.50
------.148.....150.......161.....156.....157.....155.....142.....150
.56.......40.....51.......49........43......52.....86......2.48....35
163.....167.....165.....168.....165.....170.....169.....170.....168
ran relaxed and did not go into stress really at any point. manged to keep up with the group of 3others and i ran comftably next to Will parker who was crusing along side next to me talking to each other. the recovery runs were continous so jogged all the time, my hr was during the recoveries where about 10-15beats higher than hawkins
rest
5km relays at Wimbledon road run (3rd leg).....18.20
had a great start running alongside someone from Herne Hill and kept up with him for almost 8mins, he left me going up a hill but i remained quite strong just didn’t react well enough
then on the flat ran well and held off another athlete able to accelerate and knock his confidence.
however the last 8mins were awful and it was pretty much downhill or flat, there was about an 800m steep decline and i faded, couldn’t relax down the hill and several people over took me and then on the flat couldn’t get into any rhythm and pace had dropped off quite a bit and was beaten by a rival who i wouldn’t consider to have a great endurance base
so a run with two halves!
Sunday
95.17min.....Fin 147.....Ave 139.....Max 151
1-117
2-115
this run was faster than last week and was able to add in a loop around the wells which probably took about an extra 7-10min. HR also did not jump around so much
Monday
31.46min.....Fin 169.....Ave 152.....Max 169
1-127
2-118
tried to build up to 165 bpm gradually so that i would be running fast and easy at a high HR instead of getting to target HR within 10min and then running the last 15min at a slower pace with a high HR
The last 10min i sustained my HR at 165 with the last 3min rising a little.
Tuesday
8x500m on track with steeple
..........4.13....4.18....4.30....4.14....4.01....4.12...3.54
...........142.....143.....142.....146.....135.....133....138
.94.....109.....107.....108.....110.....111.......112.....111
181.....181.....182.....180.....179.....179.....178.....179
Wanted to run at least 600m but hawkins went of harder than i expected so buy 400m my HR was at threshold and on the whole the last 100m the HR crept over threshold and could start to feel a little bit of stress so thought best to stop.
Thought this was best as if i were to run 600m the last 200m would have been slower so probably would have defeated the training effects. on the whole i kept up with hawkins, he was quicker into/off the steeple but i would then try to catch up and cruise next to him .
Was this session ok that i went over threshold for about 20sec or must i try and keep it under in sessions like this.?
Wednesday
36.00min.....Fin 137.....Ave 137
2-112
ran to the gym and did leg press 60kg on each leg 4x5 (didnt want to do to much)
Thursday
Nescott Fartlek with 3 others
------..67........62.....5.15....2.15....1.51....1.51...1.20.....1.50
------.148.....150.......161.....156.....157.....155.....142.....150
.56.......40.....51.......49........43......52.....86......2.48....35
163.....167.....165.....168.....165.....170.....169.....170.....168
ran relaxed and did not go into stress really at any point. manged to keep up with the group of 3others and i ran comftably next to Will parker who was crusing along side next to me talking to each other. the recovery runs were continous so jogged all the time, my hr was during the recoveries where about 10-15beats higher than hawkins
overall really happy as last time i did this i rember feeling ill on the way back to the track and always thinking that this run was very long but this time it went very quickly and ran comftably back to the track and then back home which was about 30mins.
did feel quite drained afterwads though
Fridayrest
Monday, 8 September 2008
6th-12th
Saterday
Slept most day very tired
Sunday
supposed to race but i could not rouse myself to do so. ended up doing
92.23min.....Fin 150....Ave 140.....Max 150
1-119
2-114
was good to do this run, have not done it all summer so at about 50-60min could feel my legs achingbut running contiuned to be steady and last 20mins felt pretty comfatble, will try to keep building on this each week to 2hours
Monday
28.27.....Fin 171....Ave 161.....Max 177
1-136
2-118
first 10mins was probably too fast so the last 8min was slower so next time i am going to build up so i end up running faster at the end of the session
Tuesday
16x 200m on track
.........2.03....2.02....2.08....2.14...2.00...2.12....2.13...2.37
...........143.....148.....142.....138.....148.....141.....143.....137
.37......35......34........34........33......31......34.......32.......36
171.....174.....179.....178.....176.....181.....177.....178.....174
2.09.....2.10...2.13....2.20...2.16....2.13....2.30
146.....148.....144.....147.....147.....145.....147
34........36.......34.....34.......34.......34.......37
178.....179.....180.....179.....180.....183.....165
2- 125
Nice session made a change, running felt relaxed and was being carful not to go over 175 threshold, if i went over it by quite a bit tended to stop where ever i was, on most occassion wen this happend i was only 5m away
session done with Hawkins who did only a couple more reps than myself , kept up with him with all the repsbut often got the slower start but cought up on the last 100m
wednesday
48.28min.....Fin 165.....Ave 152.....Max 165
2-118
after the run i felt pretty drained and the run its self was quite uncomftable espacially after 30min but i imagine this is because i have not run this for the whole summer so just need to give to a bit of time to adapt. the last 200m heart rate rose to over 160 and the pace quickly dropped and was probably running slowest at this point.
Thursday
14x400m on grass (up hill, Down Hill)
............79.......93......80......93........74......99......75
...........143.....148....153.....145.....157.....146.....153
.98.......91.....104.....98......111......92......115.......87
173.....172.....177.....172.....178.....175.....170.....177
(U) (D)
.87.......82.......91.......77.......89......84......90
149.....152.....154.....154.....155.....155.....157
114......94......118.....98......114......99
179.....173.....176.....177.....177.....176
(U) (D)
1-134
2-127
almost felt as if i could go on for much longer but my HR was becoming constant in the rep and during th recovery so i thought that this was proabably the red box, was going to do another rep but my recovery HR was higher than i wanted so thought it was best to stop (better do less than more etc).
the actual run also was at its most comfatble on those last 4 reps, if not last 6.
Friday
Rest
Slept most day very tired
Sunday
supposed to race but i could not rouse myself to do so. ended up doing
92.23min.....Fin 150....Ave 140.....Max 150
1-119
2-114
was good to do this run, have not done it all summer so at about 50-60min could feel my legs achingbut running contiuned to be steady and last 20mins felt pretty comfatble, will try to keep building on this each week to 2hours
Monday
28.27.....Fin 171....Ave 161.....Max 177
1-136
2-118
first 10mins was probably too fast so the last 8min was slower so next time i am going to build up so i end up running faster at the end of the session
Tuesday
16x 200m on track
.........2.03....2.02....2.08....2.14...2.00...2.12....2.13...2.37
...........143.....148.....142.....138.....148.....141.....143.....137
.37......35......34........34........33......31......34.......32.......36
171.....174.....179.....178.....176.....181.....177.....178.....174
2.09.....2.10...2.13....2.20...2.16....2.13....2.30
146.....148.....144.....147.....147.....145.....147
34........36.......34.....34.......34.......34.......37
178.....179.....180.....179.....180.....183.....165
2- 125
Nice session made a change, running felt relaxed and was being carful not to go over 175 threshold, if i went over it by quite a bit tended to stop where ever i was, on most occassion wen this happend i was only 5m away
session done with Hawkins who did only a couple more reps than myself , kept up with him with all the repsbut often got the slower start but cought up on the last 100m
wednesday
48.28min.....Fin 165.....Ave 152.....Max 165
2-118
after the run i felt pretty drained and the run its self was quite uncomftable espacially after 30min but i imagine this is because i have not run this for the whole summer so just need to give to a bit of time to adapt. the last 200m heart rate rose to over 160 and the pace quickly dropped and was probably running slowest at this point.
Thursday
14x400m on grass (up hill, Down Hill)
............79.......93......80......93........74......99......75
...........143.....148....153.....145.....157.....146.....153
.98.......91.....104.....98......111......92......115.......87
173.....172.....177.....172.....178.....175.....170.....177
(U) (D)
.87.......82.......91.......77.......89......84......90
149.....152.....154.....154.....155.....155.....157
114......94......118.....98......114......99
179.....173.....176.....177.....177.....176
(U) (D)
1-134
2-127
almost felt as if i could go on for much longer but my HR was becoming constant in the rep and during th recovery so i thought that this was proabably the red box, was going to do another rep but my recovery HR was higher than i wanted so thought it was best to stop (better do less than more etc).
the actual run also was at its most comfatble on those last 4 reps, if not last 6.
Friday
Rest
Saturday, 16 August 2008
16th-22nd
Saterday
58.22.....Fin 131.....Ave 137.....Max 148
1-117
2-106
recovery run, easy pace, slow, tried doiing a sprint at the end but legs felt tired and heavy but otherwise enjoyable run
Sunday
(Up) (Down)(UP) (Down)(Up)
400.....300.....600.....400.....300========Distance
............130......139......150.....149========Starting HR
58........38........90........59........48========time
189.....183.....196.......186.......189========Finishing HR
1-154
2-145
found this session harder than the 800m pace, the 600m took alot out of me and could deffently feel an increase in lactic in my legs as they felt tight during the recovery and not perticuly expolisive when starting the following reps.
Monday
6x200m, relaxed and easy ( on grass)
..........3.07....2.48....2.46...3.03...3.21
...........115.....112.....114.....111.....115
.34.......31.......33.......31........31.......30
150.....161.....159.....165.....169.....168
sesson was just to relax and have a bit of fun, did it in trousars and t-shirt so didnt take it seriously at all, tried focusing on technique making sure that my hips felt sterdy and did not twist and i think i generally acheived this.
only swore note is that there is, what feels like internal brusing on the left side of my left leg just above the ankle. it is just tender when i touch it and ached a bit after each rep and took a while to walk it off
Tuesday
3x200m on track
........................17.31....................16.18
.........................132(126Ave)......137(131Ave)
.23.8................24.3.....................24.6
173-----------------------------------
this session gave me a really good buzz, was very surprised by the first rep thought i would have to work alot harder to run 24 and under so came as a suprise as i felt like i was working hard but it wasnt painful or exerting loadsof effort like the last few anerobic sessions, it also didnt feel that quick. the whole session i felt that i would be ale to run faster if i were able to get comftable at this pace as it didnt feel 100% comftable
Wednesday
rest, with the intension to get two good session in on thursday and friday
Thursday
went to the physio for a check up on my hamstring and general strength so was not expecting to be in much pain, however physio put these needles in my hamstring again but this time spread out across the whole of my leg not just in one area, he also left me for alot longer and by the time id finshed my leg was aching quite alot so thought it was best to allow my leg to properly recover and heal.
Friday
glen sorry this is late notice but am actually going away with a few friends tonight for a week, so will still be able to run when im out there but it will be done on how i feel and how much time i have to spere. i also probably wont update the blog why i am away but will when i arrive back
depending on how much time i have today (have alot of letters to fill out to do with uni) will decide what i do in terms of running, it will likly be a fast steady 35min or might just do some strength excerises as ive packed most of my running stuff
58.22.....Fin 131.....Ave 137.....Max 148
1-117
2-106
recovery run, easy pace, slow, tried doiing a sprint at the end but legs felt tired and heavy but otherwise enjoyable run
Sunday
(Up) (Down)(UP) (Down)(Up)
400.....300.....600.....400.....300========Distance
............130......139......150.....149========Starting HR
58........38........90........59........48========time
189.....183.....196.......186.......189========Finishing HR
1-154
2-145
found this session harder than the 800m pace, the 600m took alot out of me and could deffently feel an increase in lactic in my legs as they felt tight during the recovery and not perticuly expolisive when starting the following reps.
Monday
6x200m, relaxed and easy ( on grass)
..........3.07....2.48....2.46...3.03...3.21
...........115.....112.....114.....111.....115
.34.......31.......33.......31........31.......30
150.....161.....159.....165.....169.....168
sesson was just to relax and have a bit of fun, did it in trousars and t-shirt so didnt take it seriously at all, tried focusing on technique making sure that my hips felt sterdy and did not twist and i think i generally acheived this.
only swore note is that there is, what feels like internal brusing on the left side of my left leg just above the ankle. it is just tender when i touch it and ached a bit after each rep and took a while to walk it off
Tuesday
3x200m on track
........................17.31....................16.18
.........................132(126Ave)......137(131Ave)
.23.8................24.3.....................24.6
173-----------------------------------
this session gave me a really good buzz, was very surprised by the first rep thought i would have to work alot harder to run 24 and under so came as a suprise as i felt like i was working hard but it wasnt painful or exerting loadsof effort like the last few anerobic sessions, it also didnt feel that quick. the whole session i felt that i would be ale to run faster if i were able to get comftable at this pace as it didnt feel 100% comftable
Wednesday
rest, with the intension to get two good session in on thursday and friday
Thursday
went to the physio for a check up on my hamstring and general strength so was not expecting to be in much pain, however physio put these needles in my hamstring again but this time spread out across the whole of my leg not just in one area, he also left me for alot longer and by the time id finshed my leg was aching quite alot so thought it was best to allow my leg to properly recover and heal.
Friday
glen sorry this is late notice but am actually going away with a few friends tonight for a week, so will still be able to run when im out there but it will be done on how i feel and how much time i have to spere. i also probably wont update the blog why i am away but will when i arrive back
depending on how much time i have today (have alot of letters to fill out to do with uni) will decide what i do in terms of running, it will likly be a fast steady 35min or might just do some strength excerises as ive packed most of my running stuff
Monday, 11 August 2008
9th-15th
saterday
rest was feeling quite tight and tierd from the pervous week, was aos frustrated a little as it chucked it down with rain the whole day
Sunday
day appreard to be nicer so thought about ding fast session however was VERY windy so decided to work on accelartion, however i just couldnt get going, my running felt heavy and it almost felt as if i was running faster than my legs could take me ....got quite frustrated so the session was very unorganised.....went from a couple of flat out 40m sprints to about 1x crusing pace going into sprint over about 30seconds and then vis versa.....finsihed session very frustrated and then went for a long cycle ride with my dad to ge ride of some frustration and as a warm down....went for about 3hours and enjoyed my self.
Monday
15.06 fast run
normal cicuit = 14.42 so that is 1seconds slower than my best time
Ave HR 183
Fin HR 196
1- 167
2- 136
the running felt alot more stable and my hips twisted very little, i was trying to make sure my running was smooth (not bouncing) but also going fast and i felt like i acheived it.
also did a couple of shor sprints at the end which felt quite fast so is a big confidence boost after a dissapointing couple of days over the weekend
Tuesday
20min warm up and then 3x 130m stride picking up speed staying strong, session aimed to keep me fresh for wednesday as i am planning to do the 400m race
Wednesday
300m.....200m.....400m......200m.....300m
................143..........142..........150.........146
44............27.............60...........26.............41
174.........................191............177...........186
1-165
2-146
really ejoyed this session, bit of discipline in the session made it fly by. Got into quite a good pace and it was pretty comftable
the 2x300s and the 400 was ran uphill whilst the 200ms down hill in the park
the first 3 reps felt good an easy but that last 300m, espacially the last 50-80m i could feel my legs burning and effort was deffently the hightest compared to the other reps, my recovery was good after the session esspically aerobiclly but my legs remained quite heavy and flopy afterwads
Thursday -
300.....200.....400.....200.....300
...........140......141......158......148=======Starting HR
37........25........57........27........44========Time
196.................194.......185......182=======Finishing HR
1-156
2-145
couldnt stand up after the session and mouth was very dry,
Friday - rest
rest was feeling quite tight and tierd from the pervous week, was aos frustrated a little as it chucked it down with rain the whole day
Sunday
day appreard to be nicer so thought about ding fast session however was VERY windy so decided to work on accelartion, however i just couldnt get going, my running felt heavy and it almost felt as if i was running faster than my legs could take me ....got quite frustrated so the session was very unorganised.....went from a couple of flat out 40m sprints to about 1x crusing pace going into sprint over about 30seconds and then vis versa.....finsihed session very frustrated and then went for a long cycle ride with my dad to ge ride of some frustration and as a warm down....went for about 3hours and enjoyed my self.
Monday
15.06 fast run
normal cicuit = 14.42 so that is 1seconds slower than my best time
Ave HR 183
Fin HR 196
1- 167
2- 136
the running felt alot more stable and my hips twisted very little, i was trying to make sure my running was smooth (not bouncing) but also going fast and i felt like i acheived it.
also did a couple of shor sprints at the end which felt quite fast so is a big confidence boost after a dissapointing couple of days over the weekend
Tuesday
20min warm up and then 3x 130m stride picking up speed staying strong, session aimed to keep me fresh for wednesday as i am planning to do the 400m race
Wednesday
300m.....200m.....400m......200m.....300m
................143..........142..........150.........146
44............27.............60...........26.............41
174.........................191............177...........186
1-165
2-146
really ejoyed this session, bit of discipline in the session made it fly by. Got into quite a good pace and it was pretty comftable
the 2x300s and the 400 was ran uphill whilst the 200ms down hill in the park
the first 3 reps felt good an easy but that last 300m, espacially the last 50-80m i could feel my legs burning and effort was deffently the hightest compared to the other reps, my recovery was good after the session esspically aerobiclly but my legs remained quite heavy and flopy afterwads
Thursday -
300.....200.....400.....200.....300
...........140......141......158......148=======Starting HR
37........25........57........27........44========Time
196.................194.......185......182=======Finishing HR
1-156
2-145
couldnt stand up after the session and mouth was very dry,
Friday - rest
2nd-8th
Saterday- Race Kingston.....800m= 2.01.8
1500= 4.25
Sunday
went for a 20.48min run........Ave 176........Fin 180
1-135
2-120
wanted to go for longer but found my calfs where very tight and i was started to slow down so thought it was best to stop here as so far the run had been quite high quilty and strong
Monday
2x3x70m on slight hill
Ave time= 10sec....HR 160 end rep.....
Between set 4.35 recovery
1-135
2-121
session was goog and was moving quite smoothly
Tuesday
9x150m (22seconds).......HR= 165-173
10x150m (23seconds).... HR= 168-178
9min rest between sets
this session felt good in terms my stride felt long and generally technique felt pretty good however the grond was quite uneven which meant i was twisting a bit and my speed suffed for it however it was good crusing pace
Wednesday
feeling a little fragile from yesterday ran in water instead, did 1,2,3,3,2,1,1,2 min reps with half the recovery of the rep
Thursday
5x200m hill
............5.33.....6.48.....728.....9.22
.............127.....121.......127........125
28.8.....29.1.....28.9.....30.0.....30.1
the start always feels slow and takes me about 70m to get going, aftereach rep the recovery felt weird, very much like the period going from winter into summer where your body is adjusting to the change so felt out of breath and shoulder felt quite heavy during rep
Friday rest
1500= 4.25
Sunday
went for a 20.48min run........Ave 176........Fin 180
1-135
2-120
wanted to go for longer but found my calfs where very tight and i was started to slow down so thought it was best to stop here as so far the run had been quite high quilty and strong
Monday
2x3x70m on slight hill
Ave time= 10sec....HR 160 end rep.....
Recoverys= 2.30min, begin rep when HR= 120
Between set 4.35 recovery
1-135
2-121
session was goog and was moving quite smoothly
Tuesday
9x150m (22seconds).......HR= 165-173
10x150m (23seconds).... HR= 168-178
9min rest between sets
this session felt good in terms my stride felt long and generally technique felt pretty good however the grond was quite uneven which meant i was twisting a bit and my speed suffed for it however it was good crusing pace
Wednesday
feeling a little fragile from yesterday ran in water instead, did 1,2,3,3,2,1,1,2 min reps with half the recovery of the rep
Thursday
5x200m hill
............5.33.....6.48.....728.....9.22
.............127.....121.......127........125
28.8.....29.1.....28.9.....30.0.....30.1
the start always feels slow and takes me about 70m to get going, aftereach rep the recovery felt weird, very much like the period going from winter into summer where your body is adjusting to the change so felt out of breath and shoulder felt quite heavy during rep
Friday rest
Thursday, 17 July 2008
12th-18th
Saterday- 2x10x30sec hard on bike.....
1=Ave Fin 145-155
rec= 1min each rep= 125-133
15min recovery= 94
2= Fin 155-165......Rec 120-130
sunday 45min run.....Fin 153.....Ave 137......max 166
Monday- Gym lightish weights
tuesday- 49.30min ave 141.....fin 140.....max 154
1-119
2-109
wednesday- 39min .....fin 153.....ave 147.....Max 156
1-119
2-117
Thursday- swimming as warm up
3x5x30seconds running in water with 15sec recovery
Friday- rest
1=Ave Fin 145-155
rec= 1min each rep= 125-133
15min recovery= 94
2= Fin 155-165......Rec 120-130
sunday 45min run.....Fin 153.....Ave 137......max 166
Monday- Gym lightish weights
tuesday- 49.30min ave 141.....fin 140.....max 154
1-119
2-109
wednesday- 39min .....fin 153.....ave 147.....Max 156
1-119
2-117
Thursday- swimming as warm up
3x5x30seconds running in water with 15sec recovery
Friday- rest
5th-11th
saterday- 45min easy run with alex B.....Ave 131
Sunday- ---------rest
Monday- Gym Bike 50min.....Ave 120-150 max 165
Tuesday- Bike.....3x5min hard
1- Fin 172.....Rec 5.00.....118
2- Fin 178.....rec 6.00.....118
3- Fin 180
wednesday- swimming- 40 lengths + 2,4,6,8 hard lengths with full recvoery
Thursday- rest
Fridayrest
Sunday- ---------rest
Monday- Gym Bike 50min.....Ave 120-150 max 165
Tuesday- Bike.....3x5min hard
1- Fin 172.....Rec 5.00.....118
2- Fin 178.....rec 6.00.....118
3- Fin 180
wednesday- swimming- 40 lengths + 2,4,6,8 hard lengths with full recvoery
Thursday- rest
Fridayrest
Monday, 7 July 2008
28th-4th
Saterday- 800m- 2.00.7....first 600m in 86seconds so was pleased, however last 200m frooze horriably and slowed right down
HJ= 170m
400m= 52.00- felt relaxed, slowd down on the last bend put stayed strong, and finsihed strong in last 60m
Sunday- 45.50.....Ave 129.....Fin 129
feeling quite tight, left hip aching
Monday- 5x150 on gradual grasshill
1- 19.6...................5.11.....120
2- 20.0..................5.14.....119
3- 19.9..................5.04.....118
4- 19.7..................5.35.....126
5- 19.7
...................1-145
...................2-133
felt like i was moving fst and nicly
last 20m though i could feel technique being lost
Tuesday- 2.5 mile warm up 3xstrides
wednesday- Watford Open- 400m 52.3......... think i went of to quick as the last 100m frooze again, felt like i was really pushing but i couldt stay strong.....afterwads left Hamstring was VERY tight and in warm down could not stride out and was a struggle to lift knee
Thursday- went for a warm down and to test my hamstring- very tight and tender, could barly run (couldnt lift my left leg, almost draging it on the floor)
Went gym to try and work the muscle lightly
Friday- rest
went to the physio on Monday 7th and found that i have damaged an old injury that i failed to fix when i was 14, physio said should be ok by a weeks time if i do the strengthen excises, these should hopfully repair the muscle compltly
Have also been for run on saterday and there was a marked inprovment from Thursday as i could run comfatbly at a slow pace but could not stride out......Physio has told me to do no fast work untill compltly healed
HJ= 170m
400m= 52.00- felt relaxed, slowd down on the last bend put stayed strong, and finsihed strong in last 60m
Sunday- 45.50.....Ave 129.....Fin 129
feeling quite tight, left hip aching
Monday- 5x150 on gradual grasshill
1- 19.6...................5.11.....120
2- 20.0..................5.14.....119
3- 19.9..................5.04.....118
4- 19.7..................5.35.....126
5- 19.7
...................1-145
...................2-133
felt like i was moving fst and nicly
last 20m though i could feel technique being lost
Tuesday- 2.5 mile warm up 3xstrides
wednesday- Watford Open- 400m 52.3......... think i went of to quick as the last 100m frooze again, felt like i was really pushing but i couldt stay strong.....afterwads left Hamstring was VERY tight and in warm down could not stride out and was a struggle to lift knee
Thursday- went for a warm down and to test my hamstring- very tight and tender, could barly run (couldnt lift my left leg, almost draging it on the floor)
Went gym to try and work the muscle lightly
Friday- rest
went to the physio on Monday 7th and found that i have damaged an old injury that i failed to fix when i was 14, physio said should be ok by a weeks time if i do the strengthen excises, these should hopfully repair the muscle compltly
Have also been for run on saterday and there was a marked inprovment from Thursday as i could run comfatbly at a slow pace but could not stride out......Physio has told me to do no fast work untill compltly healed
Thursday, 26 June 2008
21st-27th
Saterday- 6x length of park, down hill- 800m pace
..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193
good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week
Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137
good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder
Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111
Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up
Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that
Thursday- 2x10 (2) x180m- gradual hill into the wind
.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118
.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...
90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189
1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps
Friday- rec
..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193
good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week
Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137
good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder
Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111
Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up
Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that
Thursday- 2x10 (2) x180m- gradual hill into the wind
.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118
.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...
90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189
1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps
Friday- rec
Thursday, 5 June 2008
31st-6th
Saterday- 7 x80m steepish hill
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work
Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small
Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced
22.20min recover- lots of littlens so had to weight till they had cleared the track
1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast
Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday
Friday-rest
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work
Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small
Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced
22.20min recover- lots of littlens so had to weight till they had cleared the track
1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast
Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday
Friday-rest
Thursday, 29 May 2008
24th-30th
Saterday- 3x each leg hop and 6x 90m
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
2-32.5..................... Rec 3.28.....129
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
Saturday, 24 May 2008
17th-23rd
Saterday - 4xlength of park (2x up, 2xdown)
1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7
1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session
Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one
Monday- 5x4x30m
Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105
Tuesday- 6x150
1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago
Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119
poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run
Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility
Friday rest
1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7
1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session
Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one
Monday- 5x4x30m
Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105
Tuesday- 6x150
1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago
Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119
poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run
Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility
Friday rest
Wednesday, 14 May 2008
10th-16th
Saterday- Surreys 400m
Heat- 51.77
Final- 51.68
the heat felt pretty comftable- endedup relaxing alot over the last 30m - planned to save energy but probably did little good
Final was feeling ok, didnt get the greatest start. last 200m got going and had cought the group however someones number got stuck to my spicks and i rekon it affected 4-5 of my strides.also did the arm technique in the last 100m which is bloody tough and could feel my legs going faster but my shoulders did tighten up quite alot
Sunday- Surreys 800m
Final- 159.68
overall it was a good tactical race and i felt strong, unfortunatly the biggest dissapointment is the fact i let the leader get so far ahead. i didnt go of as fast as usal and ended up stuck at the back of the pack and by the bend the leader had attacked whilst the group i was behind failed to react and i was not brave enough to attack round the bend and ended up weighting till the stright-
lleaders first lap= 55
mine= 57
pack 59
dissapointed that i was not aggressive enough to catch him, one other ran with me but i lost him with 200m left
Monday- 47.18 min.......Ave 130.....Fin 133.....Max 145
1-107
2-96
Tuesday- 8x 900m park?
...........2.........2..........2..........2.......2.........2.........2....
..........122.....123.....125.....128.....129....124.....128
3.42...3.49...3.52...3.51....3.51....3.51...3.49....3.48
171.....174.....174.....178.....177.....175.....177.....179
1-142
2-119
good session, wasnt really fast hawkins about 20seconds ahead however was consistant and relaxed
Wednesday- 15.04.....Fin 183....Ave 173.....Max 188
1-150
2-126
running well untill about 10min where my heart rate was low for speed, however by 10min my legs couldnt keep up with the lower heart rate (168) but run was still feeling pretty comftable
Thursday + friday rest
Heat- 51.77
Final- 51.68
the heat felt pretty comftable- endedup relaxing alot over the last 30m - planned to save energy but probably did little good
Final was feeling ok, didnt get the greatest start. last 200m got going and had cought the group however someones number got stuck to my spicks and i rekon it affected 4-5 of my strides.also did the arm technique in the last 100m which is bloody tough and could feel my legs going faster but my shoulders did tighten up quite alot
Sunday- Surreys 800m
Final- 159.68
overall it was a good tactical race and i felt strong, unfortunatly the biggest dissapointment is the fact i let the leader get so far ahead. i didnt go of as fast as usal and ended up stuck at the back of the pack and by the bend the leader had attacked whilst the group i was behind failed to react and i was not brave enough to attack round the bend and ended up weighting till the stright-
lleaders first lap= 55
mine= 57
pack 59
dissapointed that i was not aggressive enough to catch him, one other ran with me but i lost him with 200m left
Monday- 47.18 min.......Ave 130.....Fin 133.....Max 145
1-107
2-96
Tuesday- 8x 900m park?
...........2.........2..........2..........2.......2.........2.........2....
..........122.....123.....125.....128.....129....124.....128
3.42...3.49...3.52...3.51....3.51....3.51...3.49....3.48
171.....174.....174.....178.....177.....175.....177.....179
1-142
2-119
good session, wasnt really fast hawkins about 20seconds ahead however was consistant and relaxed
Wednesday- 15.04.....Fin 183....Ave 173.....Max 188
1-150
2-126
running well untill about 10min where my heart rate was low for speed, however by 10min my legs couldnt keep up with the lower heart rate (168) but run was still feeling pretty comftable
Thursday + friday rest
Thursday, 8 May 2008
3rd-9th
Saterday- Parliment hill
800m= 2.02.8...........First lap 61
run by myself all the way, hamstrings felt quite tight after the race
1500m= 4.22
tactical race, ran behind the frnt leader who was running 70 second laps so was quite easy- first 800m=2.22. with 450m left i sprinted away quite easily
400m- 54.8- easy- crusing pace, no compettion
Sunday- 42.12.....Ave 165.....Fin 183..... Max 184
1-143
2-129
best run of these so far, was running fast with a fairly low heart rate, also did not stop onece
however breathing did feel hard and my legs got quite tired after 30min
Monday- 2x3x50m
1)3.34...........Fin 145
.............................................3..........Fin 120.....Ave 114
2)2.39...........Fin 149
1-113
2-102
Tuesday- 8x150
1) 20.2...................4.42.....127
2) 20.2...................3.51.....129
3) 19.7...................4.13.....132
4) 19.5...................4.03.....130
5) 19.7...................4.03.....133
6) 19.0...................5.49.....129
7) 19.4...................4.06.....140
8) 18.9............................................50m on bend 100m stright
the rest was 100m bend 50m stright this felt quite hard to get top speed going round the bend
Wednesday- 3x3min 2min recovery- running in water
had left running to late and felt quite tired so didnt want to risk jarring my leg
i was short of breath and my right arm became tired very quickly
Thursday- 2x length of park (opposate)
1) 59.6
....................6.20......130
2) 61.4
1-146
2-128
was quite relaxed- ran fast for 2x30m in each rep
quite a positive run as looking bacik couple of months was running slower but flat out so am getting faster
this week i have had a cough...habve been feeling fine and not ill but have been coughing up a lot of mucus from my lungs which probably explains the shortness of breath
800m= 2.02.8...........First lap 61
run by myself all the way, hamstrings felt quite tight after the race
1500m= 4.22
tactical race, ran behind the frnt leader who was running 70 second laps so was quite easy- first 800m=2.22. with 450m left i sprinted away quite easily
400m- 54.8- easy- crusing pace, no compettion
Sunday- 42.12.....Ave 165.....Fin 183..... Max 184
1-143
2-129
best run of these so far, was running fast with a fairly low heart rate, also did not stop onece
however breathing did feel hard and my legs got quite tired after 30min
Monday- 2x3x50m
1)3.34...........Fin 145
.............................................3..........Fin 120.....Ave 114
2)2.39...........Fin 149
1-113
2-102
Tuesday- 8x150
1) 20.2...................4.42.....127
2) 20.2...................3.51.....129
3) 19.7...................4.13.....132
4) 19.5...................4.03.....130
5) 19.7...................4.03.....133
6) 19.0...................5.49.....129
7) 19.4...................4.06.....140
8) 18.9............................................50m on bend 100m stright
the rest was 100m bend 50m stright this felt quite hard to get top speed going round the bend
Wednesday- 3x3min 2min recovery- running in water
had left running to late and felt quite tired so didnt want to risk jarring my leg
i was short of breath and my right arm became tired very quickly
Thursday- 2x length of park (opposate)
1) 59.6
....................6.20......130
2) 61.4
1-146
2-128
was quite relaxed- ran fast for 2x30m in each rep
quite a positive run as looking bacik couple of months was running slower but flat out so am getting faster
this week i have had a cough...habve been feeling fine and not ill but have been coughing up a lot of mucus from my lungs which probably explains the shortness of breath
Thursday, 1 May 2008
26th-2nd
Saterday-
3x600m- 1.20-1.38= 188
2x400m- 63+ 58= 188
2x300m................ = 177+181
2x150m- 18+18=177
sorry lost all my times.... rember being quite pleased with the session
need a bit more ractice at this though as the first 3 reps i ran further each time
Sunday- 42min Fin 184.....Ave 169
1-150
2-131
think i was a bit dehyrdrated, went out in too many layrs but once i had taken them off i felt alt better
however before this the run was tough with my legs feeling very lazy and heavy and i had to stop on several occasions
Monday- 5x4x30m hill
1) 2.46.....Fin 145
.....................................4.00.....Fin 100
2) 3.09.....Fin 150
.....................................3.00.....Fin 111
3) 2.31.....Fin 156
.....................................3.00.....Fin 107
4) 2.22.....Fin 145
.....................................3.00.....Fin 108
5) 2.44.....Fin 153
1-113
2-103
seemed quite an easy session, quite tight in the hips so first 2reps did not feel great
Tuesday- 20x150m grass
............32.......38......35......32......34......36......29......41
...........155.....159.....163.....170.....171....173.....174.....172
.24......30......29......24......23......23......21......23......20
121.....156.....177.....167.....176.....179.....174.....181.....175
40......37......40......38......35......39......41......42......37
171.....175.....173.....176.....177.....178.....170.....176.....174
.22......22......21......22......22......21......22.......21......22
183.....181.....182.....183.....182.....180.....179.....182.....184
41......35
181....180
21......22
185....186
1-158
2-136
ran it on a grass with a slight hill going on the even reps with a 2stride steep hill
was chucking it down with rain so was no point doing a quility session
running is ok it is the recovery beteen reps which is difficult#
Wednesday- was feeling very tired and as worried might get ill so i was producing alot of green flem that morining
Thursday- 5x200m
...........5.09.....4.45.....6.19......6.32
............145.......141......135........146
25.8.....26.2.....26.6.....26.2......26.8
Ave HR= 175-183
1-152
2-132
really enjoyed it
am pleased at the consistancy and is a marked improvment from 2weeks ago as all 5 reps felt equall stress
was focusing on making a long stride and staying strong
Friday rest
3x600m- 1.20-1.38= 188
2x400m- 63+ 58= 188
2x300m................ = 177+181
2x150m- 18+18=177
sorry lost all my times.... rember being quite pleased with the session
need a bit more ractice at this though as the first 3 reps i ran further each time
Sunday- 42min Fin 184.....Ave 169
1-150
2-131
think i was a bit dehyrdrated, went out in too many layrs but once i had taken them off i felt alt better
however before this the run was tough with my legs feeling very lazy and heavy and i had to stop on several occasions
Monday- 5x4x30m hill
1) 2.46.....Fin 145
.....................................4.00.....Fin 100
2) 3.09.....Fin 150
.....................................3.00.....Fin 111
3) 2.31.....Fin 156
.....................................3.00.....Fin 107
4) 2.22.....Fin 145
.....................................3.00.....Fin 108
5) 2.44.....Fin 153
1-113
2-103
seemed quite an easy session, quite tight in the hips so first 2reps did not feel great
Tuesday- 20x150m grass
............32.......38......35......32......34......36......29......41
...........155.....159.....163.....170.....171....173.....174.....172
.24......30......29......24......23......23......21......23......20
121.....156.....177.....167.....176.....179.....174.....181.....175
40......37......40......38......35......39......41......42......37
171.....175.....173.....176.....177.....178.....170.....176.....174
.22......22......21......22......22......21......22.......21......22
183.....181.....182.....183.....182.....180.....179.....182.....184
41......35
181....180
21......22
185....186
1-158
2-136
ran it on a grass with a slight hill going on the even reps with a 2stride steep hill
was chucking it down with rain so was no point doing a quility session
running is ok it is the recovery beteen reps which is difficult#
Wednesday- was feeling very tired and as worried might get ill so i was producing alot of green flem that morining
Thursday- 5x200m
...........5.09.....4.45.....6.19......6.32
............145.......141......135........146
25.8.....26.2.....26.6.....26.2......26.8
Ave HR= 175-183
1-152
2-132
really enjoyed it
am pleased at the consistancy and is a marked improvment from 2weeks ago as all 5 reps felt equall stress
was focusing on making a long stride and staying strong
Friday rest
Thursday, 24 April 2008
19th-25th
Saterday- 800m....2.03
lacked motivation due to late night- 57seconds first lap, quite supriesd by the time went flat 450m into the race but first lap felt relatiy strong
Sunday- still feeling demotivated from saterday but was also quite tierd still. managed 15mins but it wasnt feeling comfatable and my heart rate was rising quite quickly
Monday 2x3x50m uphill
1= 3.49.....Fin 163.......Ave 148
......................................................Rec= 5.10......Ave 117
3.12.......Fin 165..........Ave 122
the second set was alot better suddenly was running alot better and was getting to the top speed where as the first set was just fast.
Tuesday- 4x 300m
............7.36......9.13.....10.37
............138.......142.......141
38.0.....39.7.....40.5.....41.1
was fast crusing with a comftable sprint at the last 100m- was not flat out but it felt quite good, just hae to get the times more consistant
Wendesday- 15min Fin 187....Ave 175.....Max 191
1-159
2-136
ran the same distance as last week in 13.33- Fin 191
this week felt alot better, didnt go so hard and kept a constant pace which was relaxed but relativly fast... one of the better runs at this pace this year
Thursday- 2x10x150m uphill
.........2.00...1.57...2.00...2.14..2.02..2.42...2.20...2.03...2.14
..........119.....121....127....124....131....126.....127....127....129
.30.....30......31.......29......30.....29.....29......30.....30.....29
156....159....167....172....168....000....168....171....166....173
Recovery= 10.07.......Ave 123
.........2.11....2.11..2.18...2.16...2.15..2.15...2.17....2.16...2.18
..........127....133....132....134....131....128....132.....135....128
.31......30.....30......30.....30.....30......31......30.......31.....29
161....173....171....167....169....173....169....169....171....172
was a good session, the hill was quite step but i was stayed relaxed all the way and it was only really the last 3reps where i could feel my bodt working.
lacked motivation due to late night- 57seconds first lap, quite supriesd by the time went flat 450m into the race but first lap felt relatiy strong
Sunday- still feeling demotivated from saterday but was also quite tierd still. managed 15mins but it wasnt feeling comfatable and my heart rate was rising quite quickly
Monday 2x3x50m uphill
1= 3.49.....Fin 163.......Ave 148
......................................................Rec= 5.10......Ave 117
3.12.......Fin 165..........Ave 122
the second set was alot better suddenly was running alot better and was getting to the top speed where as the first set was just fast.
Tuesday- 4x 300m
............7.36......9.13.....10.37
............138.......142.......141
38.0.....39.7.....40.5.....41.1
was fast crusing with a comftable sprint at the last 100m- was not flat out but it felt quite good, just hae to get the times more consistant
Wendesday- 15min Fin 187....Ave 175.....Max 191
1-159
2-136
ran the same distance as last week in 13.33- Fin 191
this week felt alot better, didnt go so hard and kept a constant pace which was relaxed but relativly fast... one of the better runs at this pace this year
Thursday- 2x10x150m uphill
.........2.00...1.57...2.00...2.14..2.02..2.42...2.20...2.03...2.14
..........119.....121....127....124....131....126.....127....127....129
.30.....30......31.......29......30.....29.....29......30.....30.....29
156....159....167....172....168....000....168....171....166....173
Recovery= 10.07.......Ave 123
.........2.11....2.11..2.18...2.16...2.15..2.15...2.17....2.16...2.18
..........127....133....132....134....131....128....132.....135....128
.31......30.....30......30.....30.....30......31......30.......31.....29
161....173....171....167....169....173....169....169....171....172
was a good session, the hill was quite step but i was stayed relaxed all the way and it was only really the last 3reps where i could feel my bodt working.
Friday, 18 April 2008
12th-18th
saterday- 3x opposite length of park
..........7.50....11.03
............145....142
.61........64......65
191......187.....184
quite dissapoitned with the session - first rep didnt feel as comftble as the other 2 an the last two felt faster than what it was..... the last rep i was determined to run under 64sec so was quite disapointed that i didnt.....felt light headed and little but ill after this one
sunday- 42.21.....Fin 187.....Ave 172.....Max 191
1-160
2-133
really enjoyedrunning this, was quite like a farlek session sprinted up the hills and then relaxed at the top of them slowing down quite a bit though
Monday- 3x7x30m up hill
1) 5.27.....Ave 149.....Fin 164
.............................................3.44rec....Ave 126.....Fin 131
2) 5.00....Ave 148.....Fin 154
..............................................3.17rec....Ave 130.....Fin 127
3) 5.35....Ave 150.....Fin 166
Tuesday- 4x200m
1-25.3
2-26.6
3-27.5
4-26.9
recovery was between 5-6min
felt relaxed for all the reps but the stopped at 4 reps as i didnt feel that i was going to run any better that day
wednesday- 15.00.....Ave 182......Fin 190.....Max 193
1-164
2-139
legs felt tired and i felt quite mentaly tierd had no motivation to push me any harder and my heart rate climbed quite quckly for the distance i ran, have ran same distance with lower heart rate before.
Thursday- was going to take a rest as the run on wednesday was not great but ended up going for a 2hr cycle ride with a friend.
friday rest
..........7.50....11.03
............145....142
.61........64......65
191......187.....184
quite dissapoitned with the session - first rep didnt feel as comftble as the other 2 an the last two felt faster than what it was..... the last rep i was determined to run under 64sec so was quite disapointed that i didnt.....felt light headed and little but ill after this one
sunday- 42.21.....Fin 187.....Ave 172.....Max 191
1-160
2-133
really enjoyedrunning this, was quite like a farlek session sprinted up the hills and then relaxed at the top of them slowing down quite a bit though
Monday- 3x7x30m up hill
1) 5.27.....Ave 149.....Fin 164
.............................................3.44rec....Ave 126.....Fin 131
2) 5.00....Ave 148.....Fin 154
..............................................3.17rec....Ave 130.....Fin 127
3) 5.35....Ave 150.....Fin 166
Tuesday- 4x200m
1-25.3
2-26.6
3-27.5
4-26.9
recovery was between 5-6min
felt relaxed for all the reps but the stopped at 4 reps as i didnt feel that i was going to run any better that day
wednesday- 15.00.....Ave 182......Fin 190.....Max 193
1-164
2-139
legs felt tired and i felt quite mentaly tierd had no motivation to push me any harder and my heart rate climbed quite quckly for the distance i ran, have ran same distance with lower heart rate before.
Thursday- was going to take a rest as the run on wednesday was not great but ended up going for a 2hr cycle ride with a friend.
friday rest
Friday, 11 April 2008
5th- 11th
Saterday, Sunday= ill
Monday- 25min slow recovery jog, easy pace couple of miles
Tuesday-39.10 min......Fin 155.....Ave 146
1- 129
very slow run and heart rate was particually high for the ffort i was doing
wednesday- went and kept alex B company in the gym, was in there for a bout 4hours, light weights and floor work, got some work to do at the gym as Byrne was doing many more reps than i was able do
20length swim- cool down
Thursday - my left hamstring was tight after yesterdays session and i was feeling quite tierd, however did a good warm up and once in the session started to feel quite strong
On Grass- at begging there is about a 15m hill about 20degrees ( i think)
10x120-30m (144Paces)
10min rec- 8x120-30m
.......2.01....2.17....2.15....1.44...1.51...1.31...1.45....1.43...1.43
.....140.....137.....138.....154.....149....158.....157.....158.....156
23....22.....21.....21.......22.......22......21.....22.......23......21
161....167....174....170....180.....180....177.....182.....183....181
10.18 - Fin rec 147.....Ave 137
..........1.24....1.24....1.32....1.38...1.36.....1.37....1.53
...........157.....159.....157.....156.....158.....155.....149
.23.......22......23....23........22.......23.......23.......22
162.....172.....175.....185.....185.....183.....180.....177
enjoyed this session felt very easy and i felt relaxed was no where near sprinting, was also coming of the hill pretty well , felt tierd and tight before the session so did not want to push it to hard but the more reps i did the easyier it got, jogged the recoveries back
probably could ahve done all 10 but was weary about my cold coming back and it was getting dark so called it a night
Monday- 25min slow recovery jog, easy pace couple of miles
Tuesday-39.10 min......Fin 155.....Ave 146
1- 129
very slow run and heart rate was particually high for the ffort i was doing
wednesday- went and kept alex B company in the gym, was in there for a bout 4hours, light weights and floor work, got some work to do at the gym as Byrne was doing many more reps than i was able do
20length swim- cool down
Thursday - my left hamstring was tight after yesterdays session and i was feeling quite tierd, however did a good warm up and once in the session started to feel quite strong
On Grass- at begging there is about a 15m hill about 20degrees ( i think)
10x120-30m (144Paces)
10min rec- 8x120-30m
.......2.01....2.17....2.15....1.44...1.51...1.31...1.45....1.43...1.43
.....140.....137.....138.....154.....149....158.....157.....158.....156
23....22.....21.....21.......22.......22......21.....22.......23......21
161....167....174....170....180.....180....177.....182.....183....181
10.18 - Fin rec 147.....Ave 137
..........1.24....1.24....1.32....1.38...1.36.....1.37....1.53
...........157.....159.....157.....156.....158.....155.....149
.23.......22......23....23........22.......23.......23.......22
162.....172.....175.....185.....185.....183.....180.....177
enjoyed this session felt very easy and i felt relaxed was no where near sprinting, was also coming of the hill pretty well , felt tierd and tight before the session so did not want to push it to hard but the more reps i did the easyier it got, jogged the recoveries back
probably could ahve done all 10 but was weary about my cold coming back and it was getting dark so called it a night
Saturday, 29 March 2008
22nd- 28th
saterday- Rest
Sunday- Race
800m- 2.04
400m- 53.6
200m-25.5
400mR- 55.5
800m- only really had one gear- ran the first lap in 59 but felt quite strong but i did not feel like i was gliding, consiously working all the time, ran out by my self, not much competition but people watching said it looked very easy
400m- Got cought almost stright away and didnt really start moving untill 200m left- held of another athelte and started to catch up the leader but was already too far behind. However by the end of the race strength was begining to leave me and felt like my technique was falling apart (last 50m)
200m- 10min after my 400- still pretty tierd and a poor start - started to make ground on the last 50m
Monday- 40min.....Fin 166......Ave 159.....Max 173
1-129
2-121
Felt tight from the race and it didnt feel that smooth or relaxed
Tuesday- 4xlength of park (2xup.....2x down hill)
..........7.56....7.32.....9.07
..........130.....129.....136
.63......63.......58.......59
174.....174.....181.....174
was a good run but did not feel like was was crusing comftably yet. Last 50m is the hardest , posture is lost and having to work harder than the other 350m
recoveries were also uncomfatble
wednesday- swimming 80lengths
was supposed to do a strenth session with the sprint coach but she called up and said it was not worth it
Thursday- 20x 50-80m
Overall- 19.31
1-10= 9.32.....Fin 174.....Ave 165
11-20=9.58.....Fin 189.....Ave 173
session was 7 seconds faster than 3weeks ago, felt like some i was starting to move quite speedy again,but can not comapre this to 3 weeks ago as alex H felt tierd and was not running fast so i had nobody to chase
Sunday- Race
800m- 2.04
400m- 53.6
200m-25.5
400mR- 55.5
800m- only really had one gear- ran the first lap in 59 but felt quite strong but i did not feel like i was gliding, consiously working all the time, ran out by my self, not much competition but people watching said it looked very easy
400m- Got cought almost stright away and didnt really start moving untill 200m left- held of another athelte and started to catch up the leader but was already too far behind. However by the end of the race strength was begining to leave me and felt like my technique was falling apart (last 50m)
200m- 10min after my 400- still pretty tierd and a poor start - started to make ground on the last 50m
Monday- 40min.....Fin 166......Ave 159.....Max 173
1-129
2-121
Felt tight from the race and it didnt feel that smooth or relaxed
Tuesday- 4xlength of park (2xup.....2x down hill)
..........7.56....7.32.....9.07
..........130.....129.....136
.63......63.......58.......59
174.....174.....181.....174
was a good run but did not feel like was was crusing comftably yet. Last 50m is the hardest , posture is lost and having to work harder than the other 350m
recoveries were also uncomfatble
wednesday- swimming 80lengths
was supposed to do a strenth session with the sprint coach but she called up and said it was not worth it
Thursday- 20x 50-80m
Overall- 19.31
1-10= 9.32.....Fin 174.....Ave 165
11-20=9.58.....Fin 189.....Ave 173
session was 7 seconds faster than 3weeks ago, felt like some i was starting to move quite speedy again,but can not comapre this to 3 weeks ago as alex H felt tierd and was not running fast so i had nobody to chase
Saturday, 22 March 2008
15th-21st
saterday- Nationals- Nottingham 8km- 32.00min
ok start but faded very badly halfway through the first lap and the middle lap, picked things up again by the last but by that time all was lost.
can get into a rythem and running becomes easy, put as soon as that is lost- turning a corner, running up hill, mud, everything falls apart and i slow right down
Sunday- 82min Ave 132.....Fin 139.....Max 147
just took it very easy and ran how i felt- legs were tired all over
Monday- 36.49.....Fin 155.....Ave 132.....Max 155
all my legs were tired, last 7min picked it up and it didnt feel fluent at all and i went over on my left ankle, luckly i walked it off and it has been fine since
Tuesday- 15.00- Ave 178.....Fin 185.....Max 187
1- 148
2- 124
run was not good, felt heavy and not very fast at all- coverd the same distance as normal but with a higher heart rate than i would normally do
wednesday- 37.35.....Fin 156.....Ave 160
1-121
2-115
Again legs were still aching and running didnt feel great, still felt heavy and no spring in my runnig
Thursday- 20x 150m?? on grass ( round a football pitch- length and width with width jog recovery)
18.16....Fin 188.....Max 196
Ave Rep 26......Ave HR 178-188
Rec Time 30....Ave HR 173-183
this session felt a lot better, did not feel sick by the end but was working hard and joged all the recoveries
ok start but faded very badly halfway through the first lap and the middle lap, picked things up again by the last but by that time all was lost.
can get into a rythem and running becomes easy, put as soon as that is lost- turning a corner, running up hill, mud, everything falls apart and i slow right down
Sunday- 82min Ave 132.....Fin 139.....Max 147
just took it very easy and ran how i felt- legs were tired all over
Monday- 36.49.....Fin 155.....Ave 132.....Max 155
all my legs were tired, last 7min picked it up and it didnt feel fluent at all and i went over on my left ankle, luckly i walked it off and it has been fine since
Tuesday- 15.00- Ave 178.....Fin 185.....Max 187
1- 148
2- 124
run was not good, felt heavy and not very fast at all- coverd the same distance as normal but with a higher heart rate than i would normally do
wednesday- 37.35.....Fin 156.....Ave 160
1-121
2-115
Again legs were still aching and running didnt feel great, still felt heavy and no spring in my runnig
Thursday- 20x 150m?? on grass ( round a football pitch- length and width with width jog recovery)
18.16....Fin 188.....Max 196
Ave Rep 26......Ave HR 178-188
Rec Time 30....Ave HR 173-183
this session felt a lot better, did not feel sick by the end but was working hard and joged all the recoveries
Friday, 14 March 2008
8th-14th
Saterday- noting
Sunday- mile warm up, strides and drill and hopping
Monday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Tuesday-2x2km.......1x1.2km+/-
......................8.12.....7.47
Rec................130......127
rep.....7.45....7.52.....4.05
Fin......189.....190.....183
Ave.....185.....185.....174
first rep was fastest but i think i pushed alot harder on this and never realy relaxed properly, was ahead of hawkins for just over 1km but i slowed down and he was able to catc me and was about 30m a head
2nd rep i think was alot better, went of fast again but was able to relax into the run aftr 600m and felt quite strong finishing
3rd rep i had belly ache and it was making me run slower and affectng how hard i could push my self, could also feel my technique going
Wednesday- nothing
Thursday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Sunday- mile warm up, strides and drill and hopping
Monday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Tuesday-2x2km.......1x1.2km+/-
......................8.12.....7.47
Rec................130......127
rep.....7.45....7.52.....4.05
Fin......189.....190.....183
Ave.....185.....185.....174
first rep was fastest but i think i pushed alot harder on this and never realy relaxed properly, was ahead of hawkins for just over 1km but i slowed down and he was able to catc me and was about 30m a head
2nd rep i think was alot better, went of fast again but was able to relax into the run aftr 600m and felt quite strong finishing
3rd rep i had belly ache and it was making me run slower and affectng how hard i could push my self, could also feel my technique going
Wednesday- nothing
Thursday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Thursday, 6 March 2008
1st-7th
Saterday- 4x250m
....37.....39.....38....38
5min recovery, run on a slight hill into the wind, session was ok th 100m really started to relax and get into each rep, wanted to another rep but i was exhusted by the 4th rep and felt i was in enough stress so stoped the session
Sunday- 90min
Fin 156......Ave 145....Max 160
1-129
2-118
Monday- 17.50
bit faster than cruising pace and tend to slow down after the hill but recover after about 150m
Tuesday- 14x400m
Ave Time- down hil= 95sec- HR= 169- 171
....................Up Hill..= 98-103 HR= 171-177
only did 14 as i felt these were of good quilty but my heart rate was going higher than threshold by the end of the last couple of reps and i was quite tired before the session
i also had to go to the gym after the session with a friend where i just did some squats with som weights and several reps of pull ups
wednesday- 55min.... Ave 138.....Max 157
ran with a friend so the run was quite slow and easy, i think i may have strained my left hip as it was very tight after the run
Thursday- 20x 50-80m
1-10= 8.42.....Ave 164......Fin 168
11-20= 10.54.Ave 170.....Fin 178
Overall time- 19.37
Max HR- 186
session was fast, ran with alex h, he had on some occasions a faster accelration however i recoverd alot faster than him in the second half and was able to keep up a good speed, was probably the fastest reps i have done for this session
hip was very tight after session and i could not stride out for a warm down
friday- rest
....37.....39.....38....38
5min recovery, run on a slight hill into the wind, session was ok th 100m really started to relax and get into each rep, wanted to another rep but i was exhusted by the 4th rep and felt i was in enough stress so stoped the session
Sunday- 90min
Fin 156......Ave 145....Max 160
1-129
2-118
Monday- 17.50
bit faster than cruising pace and tend to slow down after the hill but recover after about 150m
Tuesday- 14x400m
Ave Time- down hil= 95sec- HR= 169- 171
....................Up Hill..= 98-103 HR= 171-177
only did 14 as i felt these were of good quilty but my heart rate was going higher than threshold by the end of the last couple of reps and i was quite tired before the session
i also had to go to the gym after the session with a friend where i just did some squats with som weights and several reps of pull ups
wednesday- 55min.... Ave 138.....Max 157
ran with a friend so the run was quite slow and easy, i think i may have strained my left hip as it was very tight after the run
Thursday- 20x 50-80m
1-10= 8.42.....Ave 164......Fin 168
11-20= 10.54.Ave 170.....Fin 178
Overall time- 19.37
Max HR- 186
session was fast, ran with alex h, he had on some occasions a faster accelration however i recoverd alot faster than him in the second half and was able to keep up a good speed, was probably the fastest reps i have done for this session
hip was very tight after session and i could not stride out for a warm down
friday- rest
Monday, 3 March 2008
23rd-29th Feb
Saterday- Alton Towers National Cross country 8-9.6km
35.37min
fast t the start but slowed down quite quickly (1000m), first lap faild to recover after steep hill but after 20min started to warm up and got into the race and court up but by this time was of the pace by quite some distance, overall quite dissapointed by the performence
Sunday- 89min.....Fin 141..... Ave 145.....Max 171
Boxhill with alex h, around 5 laps of the big hill, a good strength session
Monday- 4x3min 2min rec
tight from sunday so took the session as a lossener, fast strides was the pace
tuesday-
1000m-3.48......HR 172
..................................................3.04...... ......HR 133
800m- 3.00......HR 181
..................................................2.37.............HR 132
400m-83...........HR 179
..................................................2.16...........HR 131
600m- 1.58........HR 185
.................................................5.06................
1000m- 3.56.....HR 178
...................................................47.....................
400m.- 70.........HR183
intended to do 6x1000m but after the first one i did not feel in the mood as it felt to slow and my stride felt quite sloppy, wanted to do somthing where my stride was a bit sharper and at a faster crusing pace
Wednesday- was quite tierd and was going out that night so ran out of time
Tursday- swam 40 lengths relaxed
had a very late night but felt fine the next day, however did not want to go for a run as i proabably would have jared as i was not feeling fresh
35.37min
fast t the start but slowed down quite quickly (1000m), first lap faild to recover after steep hill but after 20min started to warm up and got into the race and court up but by this time was of the pace by quite some distance, overall quite dissapointed by the performence
Sunday- 89min.....Fin 141..... Ave 145.....Max 171
Boxhill with alex h, around 5 laps of the big hill, a good strength session
Monday- 4x3min 2min rec
tight from sunday so took the session as a lossener, fast strides was the pace
tuesday-
1000m-3.48......HR 172
..................................................3.04...... ......HR 133
800m- 3.00......HR 181
..................................................2.37.............HR 132
400m-83...........HR 179
..................................................2.16...........HR 131
600m- 1.58........HR 185
.................................................5.06................
1000m- 3.56.....HR 178
...................................................47.....................
400m.- 70.........HR183
intended to do 6x1000m but after the first one i did not feel in the mood as it felt to slow and my stride felt quite sloppy, wanted to do somthing where my stride was a bit sharper and at a faster crusing pace
Wednesday- was quite tierd and was going out that night so ran out of time
Tursday- swam 40 lengths relaxed
had a very late night but felt fine the next day, however did not want to go for a run as i proabably would have jared as i was not feeling fresh
Friday, 22 February 2008
16th-22nd
Saterday- 8x80m up hill moderatly steep hill
Ave time= 12sec
Ave Fin HR= 171-178
the session was ok but it did feel strange, felt quite wobbly going up which i think was because my legs havent moved that fast in quite some time
Sunday- 90.30 mins Fin 150.....Ave 156
1-134
2-123
felt slower than last time and the heart rate rose/jumped quicker as well, had also jared my right knee and it felt quite stiff that day
Monday- 15.40min
crusing pace tried to drive along and i think that overall it was faster than last time but it was mudy is a section which made it impossiable to run on and that slowed the time down by about 90seconds. wanted to run for longer but i cold feel the body goimg into stress so thought best to stop.
the knee ached a little before i went for th run but as soon as i had been runing on it fr 5mins it was ok an i had no troubles with it for the rest of the week
Tuesday- 16xlength of park
..........67.........75.......67......81.......81........72
...........135.....135.....144....138.....139......144
.96......97.......102.....99......96......101......93
166.....171.....173.....175.....174.....176.....174
.73.......71........64.......78......59......65......60.......68.......56
143.....149.....144.....137.....150.....146....145.....144.....157
.97.......99.......104...100.....109....98......108......93.......99
178.....176.....178.....178.....177.....178.....180.....182.....183
enjoy this session , ran with alex h all the way and on the down hill rep (veryy slight hill) i was often ahad of him. kept the heart rate at 175 but the last 20m or so it would often raise just above and i would slow down , aprt from that i kept a good pace through out
wednesday- 31.50 minutes.....Fin 161......Ave 159.....Max 171
1-130
2-116
was an ok run, right quad though did ach from yesterdays session
Thursday- 8x180m on grass oit side track
Ave time= 23-24 sec
ave recov=1.50-2.30
session was ok but i felt very tierd and probably hadnt warmed up well enough
howevr the recovery was getting easier comapred to last time
Friday- rest
Ave time= 12sec
Ave Fin HR= 171-178
the session was ok but it did feel strange, felt quite wobbly going up which i think was because my legs havent moved that fast in quite some time
Sunday- 90.30 mins Fin 150.....Ave 156
1-134
2-123
felt slower than last time and the heart rate rose/jumped quicker as well, had also jared my right knee and it felt quite stiff that day
Monday- 15.40min
crusing pace tried to drive along and i think that overall it was faster than last time but it was mudy is a section which made it impossiable to run on and that slowed the time down by about 90seconds. wanted to run for longer but i cold feel the body goimg into stress so thought best to stop.
the knee ached a little before i went for th run but as soon as i had been runing on it fr 5mins it was ok an i had no troubles with it for the rest of the week
Tuesday- 16xlength of park
..........67.........75.......67......81.......81........72
...........135.....135.....144....138.....139......144
.96......97.......102.....99......96......101......93
166.....171.....173.....175.....174.....176.....174
.73.......71........64.......78......59......65......60.......68.......56
143.....149.....144.....137.....150.....146....145.....144.....157
.97.......99.......104...100.....109....98......108......93.......99
178.....176.....178.....178.....177.....178.....180.....182.....183
enjoy this session , ran with alex h all the way and on the down hill rep (veryy slight hill) i was often ahad of him. kept the heart rate at 175 but the last 20m or so it would often raise just above and i would slow down , aprt from that i kept a good pace through out
wednesday- 31.50 minutes.....Fin 161......Ave 159.....Max 171
1-130
2-116
was an ok run, right quad though did ach from yesterdays session
Thursday- 8x180m on grass oit side track
Ave time= 23-24 sec
ave recov=1.50-2.30
session was ok but i felt very tierd and probably hadnt warmed up well enough
howevr the recovery was getting easier comapred to last time
Friday- rest
Saturday, 16 February 2008
9th-15th
saterday- southern inter counties- 6km.....23.00min
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
2nd-8th
saterday - 3011m......10 min 30sec (race)
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
Friday, 1 February 2008
26th-1st
Saterday- Parliment Hill 35.00min
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
Friday, 25 January 2008
19th-25th
Saterday- Surrey Schools- came 15th
do not know what time lost my watch, beat tom heart who beat me th weak before, still quite far begind the leaders but the run felt better than last week, was not slowing down on the hills
Sunday, Monday- Rest- ankles were hurting and was also feeling very tired on the monday
Tuesday- 8x200m on grass
felt ok, didnt pull away as fast as i would have liked from alex h, was muddy and could feel my quads working
wednesday- an for 15min, stopping starting, my ankles were in a lot of pain, my left calf felt like it was almos in cramp but when i stretched it it made no diffrence, left leg was also very tender on the out side of the leg just above the bumb in the ankle. this may be becase the calf has tightned up angain and i am stretching it quite abit
Thursday- Road run
.............3..03.....3.09.....2.17
2.03.....3.14.....2.42.....3.31
ran fast and hard, cross country pace, tried strentching out and extending
ran untill i felt i was in a good deal of stress and just before i was slowing down, was quite tired at the ed but was not sure if i should have doen any more as i have a hard cross country on Saterday 26th
Friday rest
do not know what time lost my watch, beat tom heart who beat me th weak before, still quite far begind the leaders but the run felt better than last week, was not slowing down on the hills
Sunday, Monday- Rest- ankles were hurting and was also feeling very tired on the monday
Tuesday- 8x200m on grass
felt ok, didnt pull away as fast as i would have liked from alex h, was muddy and could feel my quads working
wednesday- an for 15min, stopping starting, my ankles were in a lot of pain, my left calf felt like it was almos in cramp but when i stretched it it made no diffrence, left leg was also very tender on the out side of the leg just above the bumb in the ankle. this may be becase the calf has tightned up angain and i am stretching it quite abit
Thursday- Road run
.............3..03.....3.09.....2.17
2.03.....3.14.....2.42.....3.31
ran fast and hard, cross country pace, tried strentching out and extending
ran untill i felt i was in a good deal of stress and just before i was slowing down, was quite tired at the ed but was not sure if i should have doen any more as i have a hard cross country on Saterday 26th
Friday rest
Friday, 18 January 2008
12th-18th
Saterday- Richmand Park, Sceane Gate 5miles
32.17min....can see improvments from last week, went of quite fast at the begginging and kept up ok untill the hill, however i think i could have kept going but i had quite alot of flem in my throught and it put me of a little
Sunday- 107min.... Ave 144.....Fin 154
3-123
my ankles ached for the first hour but afterwads was ok
Monday-
Morning- circuits (38)
2x 10min threshold running
..........5
.........120
10......10
177.....179
1-141
2-123
left calf was really aching, alomost felt luike cramp but wasnt stopping me running, only really effected me on the warm down
Tuesday, 6x1000m steeplechase
..........2.29....2.31...2.27....2.35....2.32
..........147.....150.....146.....155....148
4.23...4.34....4.30...4.31...4.31....4.32
175.....173.....176.....175.....177.....184
Wednesday- 59.07..........Fin 159.....ave 149.....max 160
1-124
2-114
Thursday- Nescot Road Run... 28min
Fin 180....Ave 159....Ave rep 169-179.....max 185
felt quite sloppy when running fast as my ankles were acking again espacially at the begining and on the warm down
32.17min....can see improvments from last week, went of quite fast at the begginging and kept up ok untill the hill, however i think i could have kept going but i had quite alot of flem in my throught and it put me of a little
Sunday- 107min.... Ave 144.....Fin 154
3-123
my ankles ached for the first hour but afterwads was ok
Monday-
Morning- circuits (38)
2x 10min threshold running
..........5
.........120
10......10
177.....179
1-141
2-123
left calf was really aching, alomost felt luike cramp but wasnt stopping me running, only really effected me on the warm down
Tuesday, 6x1000m steeplechase
..........2.29....2.31...2.27....2.35....2.32
..........147.....150.....146.....155....148
4.23...4.34....4.30...4.31...4.31....4.32
175.....173.....176.....175.....177.....184
Wednesday- 59.07..........Fin 159.....ave 149.....max 160
1-124
2-114
Thursday- Nescot Road Run... 28min
Fin 180....Ave 159....Ave rep 169-179.....max 185
felt quite sloppy when running fast as my ankles were acking again espacially at the begining and on the warm down
Friday, 11 January 2008
5th-11th
Saterday- Surreys- Lloyd Park- 6.5km
27.07
First lap was ok and was feeling quite strong, was in he leading group, but i died on the sencond as soon as i reached the hill, slowed right down and then did not recover on the flat.
Sunday- 101min- box hill
Fin 143....Ave 143...Max 164
1-110
2-117
couple of long hills brought my heart rate quite high at a very slow pace.
Monday- 39.40.......Fin 170.....Ave 161.....Max 171
1- 136
2- 127
Recovering better after my cold, complted the course , about a min slower than my best i think
Tuesday- 17x400m
............44.......68.......60......64......54.......48......61......52
...........157.....149.....154.....160.....157.....167.....156.....165
.86.......87......93......88.......94......91........98......94.......101
168.....176.....175.....179.....178.....183.....180.....179.....178
.53.......56......47......71.......64........67.......69......47
158.....164.....164...151.....150.....146.....142....156
102....102....102.....79.......86.......90......103.....93
177.....177.....175.....167.....177.....181.....181.....179
on the 16th rep i ran 450m as i didnt feel that i had gone far into stress, the last rep i think i was in the red box, was still running comfatabley but could feel me working a bit harder so decided to stop
Wednesday- Morning- Cicuits, 20-36, took me about an hour, is whole body work
Evening- 61.14.....Fin 156.....Ave 151.....Max 159
1-127
2-116
legs felt quite tired tobegin with byt got easier as it went along
Thursday- 20x150m- 17.34min
Fin 185.....Ave 177.....Max 186
Ave rep- 28sec-30sec
ave HR- 177- 184
proabably went of to fast at the begining, tried t keep up with hawkins, however it never felt uncomfatble
27.07
First lap was ok and was feeling quite strong, was in he leading group, but i died on the sencond as soon as i reached the hill, slowed right down and then did not recover on the flat.
Sunday- 101min- box hill
Fin 143....Ave 143...Max 164
1-110
2-117
couple of long hills brought my heart rate quite high at a very slow pace.
Monday- 39.40.......Fin 170.....Ave 161.....Max 171
1- 136
2- 127
Recovering better after my cold, complted the course , about a min slower than my best i think
Tuesday- 17x400m
............44.......68.......60......64......54.......48......61......52
...........157.....149.....154.....160.....157.....167.....156.....165
.86.......87......93......88.......94......91........98......94.......101
168.....176.....175.....179.....178.....183.....180.....179.....178
.53.......56......47......71.......64........67.......69......47
158.....164.....164...151.....150.....146.....142....156
102....102....102.....79.......86.......90......103.....93
177.....177.....175.....167.....177.....181.....181.....179
on the 16th rep i ran 450m as i didnt feel that i had gone far into stress, the last rep i think i was in the red box, was still running comfatabley but could feel me working a bit harder so decided to stop
Wednesday- Morning- Cicuits, 20-36, took me about an hour, is whole body work
Evening- 61.14.....Fin 156.....Ave 151.....Max 159
1-127
2-116
legs felt quite tired tobegin with byt got easier as it went along
Thursday- 20x150m- 17.34min
Fin 185.....Ave 177.....Max 186
Ave rep- 28sec-30sec
ave HR- 177- 184
proabably went of to fast at the begining, tried t keep up with hawkins, however it never felt uncomfatble
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