Saturday
8km Cross country Lightwater.....31.54
as you have probably heard i was out sprinted by byrne over the last 20m....dissapointing and i probably shouldnt have been in that situation
i ran a very good first 10min where i was just behind the hawkins (15m) but as soon as i got to the big hill i compltly faded and never got going again once i reached the top which lost me places and allowed byrne to over take me and get a good lead.
finally started to feel good again at about 20mins and then picked up speed for the last 12 mins and i thought i was moving well, cought byrne with about 800m to go and took lead but byrne in the end surprised me with some good accelration
Sunday
96.45....Fin 154.....Ave 138
1-114
2-109
didnt go very fast but was travelling back to uni so had to shorten the run....run felt fine, nothing really to say about it
Monday
Morning- 68.19.....Fin 144.....Ave 135
1-112
1-110
HR stayed conistant at 135 but if it did jumpit would quickly jump into the low 140s but would fall quickly again
Evening- 30.38.....Fin 169.....Ave 159
1-126
2-106
good run first 20mins felt particually good with the last 10 slowing down a little, aimed just to keep steady, run on my toes and stride out
end of run did drills and strides
Tuesday
Morning- 61.26.....Fin 136....Ave 136
1-110
2-106
did a shorter route that yesterday, but am still running about 3mins slower than i was in the begging of december for the same route
Evening- 6x900m
...........3.35...3.49...3.53....4.00....3.45
...........161......158.....162.....162.....150
2.54...2.58...3.09...3.12.....2.46....2.55..................5th rep i stoped about 100m at the end
182.....187.....186.....185.....188.....188
i was running quite strong but it was quite hard to run very fast without HR going silly high, the last rep was my best and most comforable but the HR went higher
not really sure if this is right as im sure that this is partly anerobic, on average the the HR was at 180-183 so not deep stress....is this ok or can i go deeper into to stress in order to go faster but would this not affect the next days sessions?
Wednesday
Morning- 58.33.....Fin 135.....Ave 134
1-108
2-105
time i think is back down to what it was, 3mins faster than yesterday morning, put very little effort in so quite pleased
Evening- Curcuits, these focues alot on the legs, (burpies and alot of jumping) so was good but tough, legs ached on thursday and i can still feel them now (friday), they are not tight, i just now they have been worked and i need to continue with this as i started of pretty good but after 30mins my legs where feeling pretty heavy and the reps were reducing in numbers
then did 2x2min with 1min rest, not flat out more of a fast stride, needed it to lossen up
Thursday
Morning- 40.41.....Fin 137.....Ave 135
1-112
2-107
Cut it very short, didnt wat to over do it and i was going pretty slowly so if i had doen my normal route run would have taken some time
Evening- 53.30.....Fin 158.....Ave 148
1-118
2-114
not the most continious of runs simply because i was exploring new routes and trying to find an undulating course for next month....and i think i may have found one!! i really enjoyed it, i got terriably lost and each minute seemed to go very slowly and i became naturally more anxious about where i was running to as i t seemed like i was going in the wrong direction for ages untill suddenly the road turned the corner and came out next to tesscos (my local supermarket). will run this course again to see if i can get coule of more hills in, i pleased i found it as like you said in your email i need a course that i will be happy to run for the next 3years and with my other one, well its not the most entertaining route and it can get quite busy with cras and pedestrains walking in the middle of the road
the run its slef was good, first 10mins could feel legs from yesterday but as i warmed up started to stride out more and got more comftable,
Friday
rest, and streching, the legs enjoy it
3 comments:
I think that races like this need lots of technical practice with cross country reps over similar terrain until you are skilled at changing rhythm and pace when you need to. If it is any consolation, I was never much good at it either. I think that people with track racing brains and routines never really get the skill right.
But next year I suggest that we spend a bit more time on work that simulates race routines and rhythms and that should help. As for being beaten by Byrne, well you just have to make sure that he is so far behind you next time he cant beat you!!!
Good luck back at uni....
Glen
think you can afford to go into stress because your background is better and you are stronger now. Also the rest of the week is slower and aerobic. Yes it will affect the next session but you will have to manage!!!
That was a hard and long week. probably one of the biggest you have done. Well done
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