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

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

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