17th-23rd

Saterday - 4xlength of park (2x up, 2xdown)

1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7

1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session

Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one

Monday- 5x4x30m

Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105

Tuesday- 6x150

1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago

Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119

poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run

Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility

Friday rest