21st-27th

Saterday- 6x length of park, down hill- 800m pace

..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193

good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week

Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137

good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder

Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111

Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up

Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that

Thursday- 2x10 (2) x180m- gradual hill into the wind

.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118

.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...

90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189

1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps

Friday- rec

31st-6th

Saterday- 7 x80m steepish hill
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work

Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small

Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced

22.20min recover- lots of littlens so had to weight till they had cleared the track

1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast

Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday

Friday-rest