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