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
1 comment:
I think that overall this was probably the best week you have ever done. I think that the surreys shows you still have a good deal of work to do on your aerobis\c fitness but the fact that you were able to run with the lead group at all is great. If you keep this work going then every race you should get 100m or so further with the best. If it takes 2 years it does not matter, at least you know you are getting better and going in the righ direction.
The 400 session was good and clearly hard work. I think that you should try one session to keep the speed a bit faster, around 80-85 and see how that goes. You can do this in sets of 4 with a lap jog inbetween. Then when you do the normal session again see if there is change. I think that a short fast week is needed again soon, probably 2 weeks before the national followed by an easy week up to the race itself.
Post a Comment