18th-24th

Saterday
morning session with middle distance group at bradgate park- farlek session, pushing hills

------3.13....5.52....3.09...4.54
------168......186.....172.....173
.53....1.22.....3.01....1.13.....1.13
188.....192.....195.....189.....192

10min steady jog warm down= Fin 157
2-127

started off with a warm up which i thought was quite fast, HR got up near the 170s but i was running quite comftable and able to talk, this was prob about 15-20mins.

the session was sprinting up hills and jogging to the next one. i wasnt in the leading group going up hill but i was getting closer espically with the steeper and longer hills. i was comftably a head of my old cross country buddy who always thrashes me at cross country and was comftably ahead of an athlete with the same 800m pb.

the run was not fast up the hill it was just a lot of lactic, legs became VERY heavy, only notice how tired you where once at top of hill. most of the group finished after 25mins but there was a group of 5 going to do another hill and then 10min warm down so thought i would join them as i was starting to run well. kept up with them fine but was about 30m behind leading 3 (i was sort in middle by myself)

the only negative i can think of is that my HR seemed quite high during the warm up and downs for a relative slow pace however didnt really feel any onset of lactic at 170HR....really enjoyed session though

Sunday
Hiking up in the peak district (Win hill). total time out was 5 hours, had three breaks averageing out to about 20-30mins.
reckon we coverd about 22km with some pretty good hills, good fun overall

Monday
rest- was feeling quite fatigued, although probably could have gone out for a run thought it was best not to as i was worried about catching a cold

Tuesday
Morning- 52.10.....Fin 149.....Ave 133.....Max 153
1-113
2-104

evening- 35min steady relaxed pace, ran with two second years, didnt have HR moniter so just ran relaxed, comftalble talking pace, route is 4.5miles

Wednesday
LunchTime- 56.00 Fin 137.....Ave 136.....Max 146
1-106
2-104
fellt slower than normal and HR was nearer 140 than normal

got home, had lunch washed and did an hours work and then had to go warm up for circuits....felt very strange

evening- Circuits- 30min warm up+warm down
these circuits were hard and for the last two days have felt the after effect, feeling quite tight

Thursday
morning- 61.37.....Fin 138.....Ave 133.....Max 143
1-106
2-101
this was hard as my legs felt tight after circuits so couldt really stretch out. last 10mins on the road and it become more comftable

Evening- 3(5x15sec) 45sec recovery, 5min rest in between sets
for some reason found the first set the hardest but from then after it was good as i started to stride out and lossen. in the last 2-3reps of the 2nd-3rd sets i was in leading group
HR got to about 175 in each rep
Recovery set 1= 140-150
Set 2= 146-160
Set 3= 155-162

Friday
resting, quite tired, in an almost slothish state, am doing everything very slowly and without urgency