Saterday, Sunday= ill
Monday- 25min slow recovery jog, easy pace couple of miles
Tuesday-39.10 min......Fin 155.....Ave 146
1- 129
very slow run and heart rate was particually high for the ffort i was doing
wednesday- went and kept alex B company in the gym, was in there for a bout 4hours, light weights and floor work, got some work to do at the gym as Byrne was doing many more reps than i was able do
20length swim- cool down
Thursday - my left hamstring was tight after yesterdays session and i was feeling quite tierd, however did a good warm up and once in the session started to feel quite strong
On Grass- at begging there is about a 15m hill about 20degrees ( i think)
10x120-30m (144Paces)
10min rec- 8x120-30m
.......2.01....2.17....2.15....1.44...1.51...1.31...1.45....1.43...1.43
.....140.....137.....138.....154.....149....158.....157.....158.....156
23....22.....21.....21.......22.......22......21.....22.......23......21
161....167....174....170....180.....180....177.....182.....183....181
10.18 - Fin rec 147.....Ave 137
..........1.24....1.24....1.32....1.38...1.36.....1.37....1.53
...........157.....159.....157.....156.....158.....155.....149
.23.......22......23....23........22.......23.......23.......22
162.....172.....175.....185.....185.....183.....180.....177
enjoyed this session felt very easy and i felt relaxed was no where near sprinting, was also coming of the hill pretty well , felt tierd and tight before the session so did not want to push it to hard but the more reps i did the easyier it got, jogged the recoveries back
probably could ahve done all 10 but was weary about my cold coming back and it was getting dark so called it a night
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