Saterday- Surreys 400m
Heat- 51.77
Final- 51.68
the heat felt pretty comftable- endedup relaxing alot over the last 30m - planned to save energy but probably did little good
Final was feeling ok, didnt get the greatest start. last 200m got going and had cought the group however someones number got stuck to my spicks and i rekon it affected 4-5 of my strides.also did the arm technique in the last 100m which is bloody tough and could feel my legs going faster but my shoulders did tighten up quite alot
Sunday- Surreys 800m
Final- 159.68
overall it was a good tactical race and i felt strong, unfortunatly the biggest dissapointment is the fact i let the leader get so far ahead. i didnt go of as fast as usal and ended up stuck at the back of the pack and by the bend the leader had attacked whilst the group i was behind failed to react and i was not brave enough to attack round the bend and ended up weighting till the stright-
lleaders first lap= 55
mine= 57
pack 59
dissapointed that i was not aggressive enough to catch him, one other ran with me but i lost him with 200m left
Monday- 47.18 min.......Ave 130.....Fin 133.....Max 145
1-107
2-96
Tuesday- 8x 900m park?
...........2.........2..........2..........2.......2.........2.........2....
..........122.....123.....125.....128.....129....124.....128
3.42...3.49...3.52...3.51....3.51....3.51...3.49....3.48
171.....174.....174.....178.....177.....175.....177.....179
1-142
2-119
good session, wasnt really fast hawkins about 20seconds ahead however was consistant and relaxed
Wednesday- 15.04.....Fin 183....Ave 173.....Max 188
1-150
2-126
running well untill about 10min where my heart rate was low for speed, however by 10min my legs couldnt keep up with the lower heart rate (168) but run was still feeling pretty comftable
Thursday + friday rest
1 comment:
A super week again. The clear thing now is more work at top cruising speed for the 400. 150s and 200s and also some maximum speed accelerations run 90m with the middle 30 at top speed and aggressive then cruise 30. Do 5-6. make sure you are very warm first. Do some hopping in the warm up.
The 800 was your own silly fault.. You know that you are better than that. RULE. you must be at 600 where you want to be at 700. The last bend is impossible to deal with until you are great!!! So work back from 600 and make sure that you have done the work before this. That means 300-400 and 500-600 are the moving places. You need to be in 2nd or third at 400 or the fight is too much.
G
Post a Comment