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.