11th-17th

Saterday
3x1000m? on grass undualting

..........3.23...3.21
...........128.....143
3.17....3.18...3.27
184.....185.....189

tried pushing hard but took a while to get into a good rythem. the last rep was slower as i think i was not as sharp going round the corners. last 200m of each rep probably hardest (was also up hill)

Sunday
114.14min......FIN 144......Ave 135......Max 150
1-116
2-111

Monday
morning- 55.52.....148......Ave 133.....Max 150
1- 109
2-104

Evening- 56.29.....Fin 142.....Ave 133.....Max 154
1-115
2-107
first 30min was not very fast and could feel that i had been for a run earlier in the morning but after that got into quite and easy rythem

Tuesday
Morning- 54.55.....Fin 144.....Ave 134
1-107
2-102

Evening- 44.54.....Fin 171.....Ave 163
1-132
2-117

run with group but still i was at the back despite running at a faster pace (tried to keep HR at 160)

Wednesday
55.36.....Fin 145......Ave 136......Max 151
1-101
2-101

then ran stright to circuit training, circuit training was good, the reps were hard but once finished felt like i could have done more

Thursday
Training with 400m group on grass

(4)x 45sec, 30sec, 15sec........3sec recovery

...........28.......28 30........30
..........140....140 4.15rec 148.....154
.45......30......16 45.......29.......15
---.....167.....--- ---.....164.....162

30.......29 30.......30
5.13rec ..........154.....160 5.00................157.....167
45......30......15 45.......32.......16
164.....174.....165 164.....174.....165

first couple of sets i took as a warm up as i saw my dad so didnt have time to do a propa warm up. so the first two where relaxed and really i was bearly out of breath and was probably in mid pack

by the last set i was in leading group for the 45sec rep and leading for the 30+15sec rep but this could be because the others were quite deep in lactic as the coach was making everyone go fast for the 45sec rep and then keep speed up for the others, so i actually cheated in this session as i never really got into lactic.

Friday

rest