13th- 19th

Saturday
5km relays at Wimbledon road run (3rd leg).....18.20
had a great start running alongside someone from Herne Hill and kept up with him for almost 8mins, he left me going up a hill but i remained quite strong just didn’t react well enough
then on the flat ran well and held off another athlete able to accelerate and knock his confidence.

however the last 8mins were awful and it was pretty much downhill or flat, there was about an 800m steep decline and i faded, couldn’t relax down the hill and several people over took me and then on the flat couldn’t get into any rhythm and pace had dropped off quite a bit and was beaten by a rival who i wouldn’t consider to have a great endurance base

so a run with two halves!

Sunday
95.17min.....Fin 147.....Ave 139.....Max 151
1-117
2-115
this run was faster than last week and was able to add in a loop around the wells which probably took about an extra 7-10min. HR also did not jump around so much

Monday
31.46min.....Fin 169.....Ave 152.....Max 169
1-127
2-118

tried to build up to 165 bpm gradually so that i would be running fast and easy at a high HR instead of getting to target HR within 10min and then running the last 15min at a slower pace with a high HR

The last 10min i sustained my HR at 165 with the last 3min rising a little.

Tuesday
8x500m on track with steeple

..........4.13....4.18....4.30....4.14....4.01....4.12...3.54
...........142.....143.....142.....146.....135.....133....138
.94.....109.....107.....108.....110.....111.......112.....111
181.....181.....182.....180.....179.....179.....178.....179

Wanted to run at least 600m but hawkins went of harder than i expected so buy 400m my HR was at threshold and on the whole the last 100m the HR crept over threshold and could start to feel a little bit of stress so thought best to stop.

Thought this was best as if i were to run 600m the last 200m would have been slower so probably would have defeated the training effects. on the whole i kept up with hawkins, he was quicker into/off the steeple but i would then try to catch up and cruise next to him .

Was this session ok that i went over threshold for about 20sec or must i try and keep it under in sessions like this.?

Wednesday
36.00min.....Fin 137.....Ave 137
2-112

ran to the gym and did leg press 60kg on each leg 4x5 (didnt want to do to much)

Thursday
Nescott Fartlek with 3 others

------..67........62.....5.15....2.15....1.51....1.51...1.20.....1.50
------.148.....150.......161.....156.....157.....155.....142.....150
.56.......40.....51.......49........43......52.....86......2.48....35
163.....167.....165.....168.....165.....170.....169.....170.....168

ran relaxed and did not go into stress really at any point. manged to keep up with the group of 3others and i ran comftably next to Will parker who was crusing along side next to me talking to each other. the recovery runs were continous so jogged all the time, my hr was during the recoveries where about 10-15beats higher than hawkins

overall really happy as last time i did this i rember feeling ill on the way back to the track and always thinking that this run was very long but this time it went very quickly and ran comftably back to the track and then back home which was about 30mins.

did feel quite drained afterwads though

Friday

rest

6th-12th

Saterday
Slept most day very tired

Sunday
supposed to race but i could not rouse myself to do so. ended up doing

92.23min.....Fin 150....Ave 140.....Max 150
1-119
2-114

was good to do this run, have not done it all summer so at about 50-60min could feel my legs achingbut running contiuned to be steady and last 20mins felt pretty comfatble, will try to keep building on this each week to 2hours

Monday
28.27.....Fin 171....Ave 161.....Max 177
1-136
2-118

first 10mins was probably too fast so the last 8min was slower so next time i am going to build up so i end up running faster at the end of the session

Tuesday
16x 200m on track

.........2.03....2.02....2.08....2.14...2.00...2.12....2.13...2.37
...........143.....148.....142.....138.....148.....141.....143.....137
.37......35......34........34........33......31......34.......32.......36
171.....174.....179.....178.....176.....181.....177.....178.....174

2.09.....2.10...2.13....2.20...2.16....2.13....2.30
146.....148.....144.....147.....147.....145.....147
34........36.......34.....34.......34.......34.......37
178.....179.....180.....179.....180.....183.....165

2- 125

Nice session made a change, running felt relaxed and was being carful not to go over 175 threshold, if i went over it by quite a bit tended to stop where ever i was, on most occassion wen this happend i was only 5m away
session done with Hawkins who did only a couple more reps than myself , kept up with him with all the repsbut often got the slower start but cought up on the last 100m

wednesday
48.28min.....Fin 165.....Ave 152.....Max 165
2-118

after the run i felt pretty drained and the run its self was quite uncomftable espacially after 30min but i imagine this is because i have not run this for the whole summer so just need to give to a bit of time to adapt. the last 200m heart rate rose to over 160 and the pace quickly dropped and was probably running slowest at this point.

Thursday
14x400m on grass (up hill, Down Hill)
............79.......93......80......93........74......99......75
...........143.....148....153.....145.....157.....146.....153
.98.......91.....104.....98......111......92......115.......87
173.....172.....177.....172.....178.....175.....170.....177
(U) (D)

.87.......82.......91.......77.......89......84......90
149.....152.....154.....154.....155.....155.....157
114......94......118.....98......114......99
179.....173.....176.....177.....177.....176
(U) (D)

1-134
2-127

almost felt as if i could go on for much longer but my HR was becoming constant in the rep and during th recovery so i thought that this was proabably the red box, was going to do another rep but my recovery HR was higher than i wanted so thought it was best to stop (better do less than more etc).

the actual run also was at its most comfatble on those last 4 reps, if not last 6.

Friday
Rest