Saturday
5x5min? beacon hill
...........4.31....5.31....5.06...6.06
...........163.....145.....139.....134
4.44...5.19....5.25....5.17....5.35
185.....181.....174.....172.....175
youwere right about finding this session hard, ran the first rep ok but the 2nd was awful and really faded, would have stopped but it was very cold qnd didnt want to wait till everybody had finsihed till i could get my stuff, so ran the reps slower and building it up to threshold for the last 30-60seconds
Sunday
decided to rest
Monday
morning- 119.46.....Fin 139.....Ave 134.....Max 145
1-109
2-103
the last 10mins felt very strange, i could never really pick up my pace but the hr stayed low at quite a conistant pace
Tuesday
Morning- 59.46.....Ave 133.....Fin 139....Max 140
1-106
2-102
strange as after this run i felt good but by lunch i was feeling very tired and was ill by about 6
Wednesday
spent pretty much the whole day in bed....think i had picked up a feavour
Thursday + Friday
ill, friday i was moving about and out of bed
Monday, 24 November 2008
Monday, 17 November 2008
15th-21st
Saterday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
Tuesday, 11 November 2008
8th-14th
Saterday
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Sunday, 2 November 2008
1st-7th
Saterday
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
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