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