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
Friday, 22 February 2008
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
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