saterday
rest was feeling quite tight and tierd from the pervous week, was aos frustrated a little as it chucked it down with rain the whole day
Sunday
day appreard to be nicer so thought about ding fast session however was VERY windy so decided to work on accelartion, however i just couldnt get going, my running felt heavy and it almost felt as if i was running faster than my legs could take me ....got quite frustrated so the session was very unorganised.....went from a couple of flat out 40m sprints to about 1x crusing pace going into sprint over about 30seconds and then vis versa.....finsihed session very frustrated and then went for a long cycle ride with my dad to ge ride of some frustration and as a warm down....went for about 3hours and enjoyed my self.
Monday
15.06 fast run
normal cicuit = 14.42 so that is 1seconds slower than my best time
Ave HR 183
Fin HR 196
1- 167
2- 136
the running felt alot more stable and my hips twisted very little, i was trying to make sure my running was smooth (not bouncing) but also going fast and i felt like i acheived it.
also did a couple of shor sprints at the end which felt quite fast so is a big confidence boost after a dissapointing couple of days over the weekend
Tuesday
20min warm up and then 3x 130m stride picking up speed staying strong, session aimed to keep me fresh for wednesday as i am planning to do the 400m race
Wednesday
300m.....200m.....400m......200m.....300m
................143..........142..........150.........146
44............27.............60...........26.............41
174.........................191............177...........186
1-165
2-146
really ejoyed this session, bit of discipline in the session made it fly by. Got into quite a good pace and it was pretty comftable
the 2x300s and the 400 was ran uphill whilst the 200ms down hill in the park
the first 3 reps felt good an easy but that last 300m, espacially the last 50-80m i could feel my legs burning and effort was deffently the hightest compared to the other reps, my recovery was good after the session esspically aerobiclly but my legs remained quite heavy and flopy afterwads
Thursday -
300.....200.....400.....200.....300
...........140......141......158......148=======Starting HR
37........25........57........27........44========Time
196.................194.......185......182=======Finishing HR
1-156
2-145
couldnt stand up after the session and mouth was very dry,
Friday - rest
1 comment:
Apart from your dates being a bit out it doesnt look too bad. I still think you needa couple of hard 40 min runs to get the aerobic system working fully. Then you need to just keep the sessions going. Remember that if it feels uncomfortable then it means tat you have found a weak spot. That usually means you need to do it at least 3 times in quick successsion to kill it.
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