saturday
Parliment hill....refer to memory
Sunday, Monday, Tuesday
rest, sunday had quite a bit of a cold which imporved during the day, monday i was feeling alot better but still felt teired and bassically had no energy, feeling better on tuesday and probably would have gone for a slow recovery run in the evening if it were not for University Hall event
Wednesday
15x1min
.............1........1..........1........1........1..........1.........1........1
........131.....135.....138.....136.....134.....138.....139.....141
.1..........1........1..........1........1..........1........1........1..........1
152.....155.....158.....158.....159.....159.....157.....158.....164
1........75.......1.........73.......1
145.....136.....147.....139.....144
43........1.........47.......1.........1
163.....166.....163.....159.....169
1-124
2-115
this was very tight and not fluent,i generally found this run pretty frustrating
the main aim was simply to get moving again
evening- Circuits and 5mins crusing. Actually coped quite well with the circuits and did not feel the effects on the thursday so was pleased,
Thursday
Morining
..........1.40......2.......1.30.....2.31....4.52
...........129.....132.....127.....131.....134
3.45....3.39....4.14....3.56....3.07....4.07
155.....159.....161.....164.....166.....163
1-129
2-114
Total Time= 35.25
Hr stayed sub 160 for all of the reps (although got into the mid 150s quite quickly) apart from the last 20m of reps as most of them i would be finshing up hill and then trying to stride out on the flat
felt better than yesterday but this pace still doesnt feel as fast or aggressive
Friday
Did 10min run building up every 2mins, started at 140 till i was running flat out. didnt feel great, felt quite tight
Thursday, 26 February 2009
Sunday, 15 February 2009
14th-20th
Saturday
10km Glostershire
41.39
the course was flat but also very muddy but i did not feel to affected by it and managed to keep up a relative good speed
i am pleased as i beat 2 athlets from loughborough that i have not beaten this season. i took the first lap slightly easier but manged to keep in eye contact with the two loughborough athletes, quatar of the first lap i started to get into a good rythem and kept picking up the pace and it was the first time that i can remember where i was taking people instead of the opposiate. i think the winner did it in the 36-37 region but i will confirm when results are published.
Sunday
93.04....Fin 142....Ave 137
1-110
2-106
Monday
Morning ....1min on 1min off x 15
151.....127
156.....137
157.....137
159.....135
156.....133
154.....138
157.....146
160.....141
156.....135
157.....140
159.....143
160.....143
163.....145
158.....147
165.....
1-126
2-111
Hr would get into the 150s quite quickly so didnt really get high speed but felt ok.
felt quite tired this morning but after a warm up started to feel quite good although i felt quite heavy footed going down hill
evening- totaly time = 56.16
..........2.10.....1.28....1.58...1.26.....1.28...1.28....1.19......60......58.......65
...........130.....139.....136.....143.....142.....138.....145.....147.....149.....142
10.33..5.46....4.44....4.53....4.13...3.54....3.16......68.......80......78........43
169.....168.....170.....171.....174.....174.....174.....174.....174.....170.....173
1-140
2-115
this run felt really good, went of slightly slower yet the HR never really got into the 170 (it was roughly only the last 30seconds where the HR did get there but this really because i did speed up alittle (set my self targets to get to, i think i could have ran further on the first rep but sort of ran out of road) . Also manged to raise the length of reps which passed very quickly and still manged to keep a good speed. i was pleased with this session.
Tuesday
morning
..........1.17.....1.40...1.58....1.27.....2.37....4.27
...........118.....119.....122.....120.....131.....132
5.13...4.04.....3.56...2.19...1.38.....2.50.....4.03
157.....162.....166.....163.....165......164.....157
Total time= 37.34
1-130
2-115
Ran as i felt, found it harder to run fast in the high 160s so tried to keep it in the 150-160 range and then stopped when it started to get hard
i eneded up running quite slow up the hills though (in comparson) it was more sort of driving than floating but also manged to keep HR within range
Evening 17x70secs
............30......30.......30........30.......30.......30......30.......30........30......30.......30......2.12.....30
...........150.....155.....160.....165.....168.....168.....168.....170.....169.....172.....173.....137.....169
.70.......70.......70.......70......70........70......70.....70..........70........70......70........70......70.......70
164.....169.....171.....171.....176.....174.....172.....175.....175.....176.....176.....180.....177.....180
30.....1.28......41
121.....146.....166
42......35........55
180.....172.....181
1-139
2-124
i started of at the back as everyone went off really quickly but by the 8th rep i was catching and overtaking people, with many of my friends droppig out as the 12th rep except Ben Snowball who managed to do all 20 sustaining middle places
when i took longer rest i could easily keep up with the front leader i just couldnt sustain it without HR going above 180, they were doing 400ms in less than 70sec.....where as i was doing just over 300m
Wednesday
late night meant i rested
Thursday
Morning- rest
Evening- 2x10min
...........5.04
...........130
10........10
174.....178
1-134
2-115
second rep was harder but felt ok
Friday
rest
10km Glostershire
41.39
the course was flat but also very muddy but i did not feel to affected by it and managed to keep up a relative good speed
i am pleased as i beat 2 athlets from loughborough that i have not beaten this season. i took the first lap slightly easier but manged to keep in eye contact with the two loughborough athletes, quatar of the first lap i started to get into a good rythem and kept picking up the pace and it was the first time that i can remember where i was taking people instead of the opposiate. i think the winner did it in the 36-37 region but i will confirm when results are published.
Sunday
93.04....Fin 142....Ave 137
1-110
2-106
Monday
Morning ....1min on 1min off x 15
151.....127
156.....137
157.....137
159.....135
156.....133
154.....138
157.....146
160.....141
156.....135
157.....140
159.....143
160.....143
163.....145
158.....147
165.....
1-126
2-111
Hr would get into the 150s quite quickly so didnt really get high speed but felt ok.
felt quite tired this morning but after a warm up started to feel quite good although i felt quite heavy footed going down hill
evening- totaly time = 56.16
..........2.10.....1.28....1.58...1.26.....1.28...1.28....1.19......60......58.......65
...........130.....139.....136.....143.....142.....138.....145.....147.....149.....142
10.33..5.46....4.44....4.53....4.13...3.54....3.16......68.......80......78........43
169.....168.....170.....171.....174.....174.....174.....174.....174.....170.....173
1-140
2-115
this run felt really good, went of slightly slower yet the HR never really got into the 170 (it was roughly only the last 30seconds where the HR did get there but this really because i did speed up alittle (set my self targets to get to, i think i could have ran further on the first rep but sort of ran out of road) . Also manged to raise the length of reps which passed very quickly and still manged to keep a good speed. i was pleased with this session.
Tuesday
morning
..........1.17.....1.40...1.58....1.27.....2.37....4.27
...........118.....119.....122.....120.....131.....132
5.13...4.04.....3.56...2.19...1.38.....2.50.....4.03
157.....162.....166.....163.....165......164.....157
Total time= 37.34
1-130
2-115
Ran as i felt, found it harder to run fast in the high 160s so tried to keep it in the 150-160 range and then stopped when it started to get hard
i eneded up running quite slow up the hills though (in comparson) it was more sort of driving than floating but also manged to keep HR within range
Evening 17x70secs
............30......30.......30........30.......30.......30......30.......30........30......30.......30......2.12.....30
...........150.....155.....160.....165.....168.....168.....168.....170.....169.....172.....173.....137.....169
.70.......70.......70.......70......70........70......70.....70..........70........70......70........70......70.......70
164.....169.....171.....171.....176.....174.....172.....175.....175.....176.....176.....180.....177.....180
30.....1.28......41
121.....146.....166
42......35........55
180.....172.....181
1-139
2-124
i started of at the back as everyone went off really quickly but by the 8th rep i was catching and overtaking people, with many of my friends droppig out as the 12th rep except Ben Snowball who managed to do all 20 sustaining middle places
when i took longer rest i could easily keep up with the front leader i just couldnt sustain it without HR going above 180, they were doing 400ms in less than 70sec.....where as i was doing just over 300m
Wednesday
late night meant i rested
Thursday
Morning- rest
Evening- 2x10min
...........5.04
...........130
10........10
174.....178
1-134
2-115
second rep was harder but felt ok
Friday
rest
Saturday, 7 February 2009
7th-13th
saturday
4x200m steep hill on road with possabilty of running 300m flat (in relaity only managed 30-50m on flat)
...........5.07...5.38....7.03
...........128.....131.....128
.56.......59.......56.......56
179.....182.....180.....178
1-157
2-139
(all recovery HR went down to 120 but just before i ran it would jump)
this hill was steep, think i over estimated my ability on this as it was hard. Tried running it like a 400m race- first 100m tried going off fast and then relaxng for 50m and the kicking it back up again but really the hill was steep so it didnt feel fast, felt actually quite heavy and weak in the hips.
wanted to run further on the flat but as soon as i got on the flat i found i was exchusted and rfreally struggled to stride out
Positives- i was shatterd after each reps esspically the last two (felt dizzy on the fourth) yet my heat rate never went really high so im guessing that shows my fittness isnt to bad and if i get a good period of work in my lungs (which hasnt really been worked hard all winter) will become more efficent and stronger allowing me to run faster .
Sunday
90.59.....Fin 149.....Ave 141
1-120
2-111
was not my usal route (this was very icy) so just ran on the roads. run was consistant stayed above the 140s most of the way and i rember legs feeling tired by the end but am feeling good now.
Monday
Morning-
..........2.05....2.49....2.01....8.10
...........133.....130.....116.....149
8.52....4.21...6.20....53......1.56
167.....167.....160.....150.....164
1-115
2-110
Unfortualy it snowed last night (not as much as it has done) which meant it was very icy and slippery this morning. the First two reps were ok the first one was the best- HR got up to 174 and i was cautiouly floating. however after that the run got slower with several quick bursts where the ground was not stable(mainly on grass) but by the end it turned into a steady run except last rep which was good ground but it felt very strange.....A very Frustrating run.
evening-
15.20.....Fin 173.....Ave 167
1-28
2-116
was short on time this evening as my hall had organised a dinner which i needed to attend
the run i felt good and it went very quickly and effortlessley.
Hr got to 175 after 7.30mins but goinging down hill it went down to 160ish which i then picked the pace up for the last 4-5mins. the last 2-3mins my calfs were feeling quite tight but kept my form and generally tried to stay as relaxed as possiable.
Tuesday
Morning-
----- ..2.22....3.08...2.23....2.00...1.55....1.55....1.50....1.44....65......1.17
----- ..148.....144.....140.....154.....144.....144.....149....158.....153.....154
9.28...3.39.....2.47....2.57....2.32...2.50....2.45.....60......53.....1.14....1.25
175.....176.....174.....175.....176.....180.....172.....177.....176.....176.....178
Total Time- 50.22
1-139
2-118
First proper farlek and it was good fun. felt like i was running well, i had certian range of times i was aiming for and all of the reps were at the bottom end, stoped running when HR got near 175 but also when i could feel i was going to have to put more effort in.
the best rep i thought was the 4th rep where the HR went to 175 quite quickly but manged to keep it there for at least 30-40seconds.
One question
with the recoveries do i just go when i feel ready? Remmember you saying that you dont want the HR to drop unnaturally but looking at the recovery times they seem kind of short for the first couple of reps but i felt quite good at the time, but those reps the HR did rise quite quickly
Evening
5x900m hill
..........4.07...4.16.....4.25...4.34
...........150.....150.....149.....153
2.58...3.02...2.49...2.46...2.35
175.....176.....183.....191.....188
tried to do what you said on the phone, stayed at the back of the group for the first three and then tried to lead the last two whilst still trying to float. i did this except one went alot faster at the begging and i never manged t ctach him. these are not the eilte runners but there is a 1.54 and 1.56 runner and a good cross country runner with the others being made up of those that work very hard in training
i did have a longer recovery though than every one else...the group tended to race the recovery as well which i didnt want to do so i joined the group about 50m from the start.
is this the right intensity for a hard/qulity session if ido this once a week
Wednesday
Lunch
1,2,3min x3
............35.......1........1.30....1.36.....1........40.......40........1
...........142....135.....138.....139.....149.....154.....155.....147
..1.........2........3......2.47....2.06....1.........1........1.33......3
147.....157.....161.....165.....164.....168.....167.....169.....171
1-131
2-113
physically my legs were aching from last nights session so i push it at all on this, on the whole i free ran but i set speeds that i thought would last a minium of 1/2/3mins and on the whole was quite accurate
Evening-
circuits but were half hearted as i was generally pretty tired and had not fully recoverd from the sesson at lunch time
Thursday
am going to see how circuits go tonight but i imagine that i may take this day easy or rest as i have had to intense sessions this week and have a race this weekedn. i also imagine my legs will need a rest and some time to adpat.
Rest
Friday
rest
4x200m steep hill on road with possabilty of running 300m flat (in relaity only managed 30-50m on flat)
...........5.07...5.38....7.03
...........128.....131.....128
.56.......59.......56.......56
179.....182.....180.....178
1-157
2-139
(all recovery HR went down to 120 but just before i ran it would jump)
this hill was steep, think i over estimated my ability on this as it was hard. Tried running it like a 400m race- first 100m tried going off fast and then relaxng for 50m and the kicking it back up again but really the hill was steep so it didnt feel fast, felt actually quite heavy and weak in the hips.
wanted to run further on the flat but as soon as i got on the flat i found i was exchusted and rfreally struggled to stride out
Positives- i was shatterd after each reps esspically the last two (felt dizzy on the fourth) yet my heat rate never went really high so im guessing that shows my fittness isnt to bad and if i get a good period of work in my lungs (which hasnt really been worked hard all winter) will become more efficent and stronger allowing me to run faster .
Sunday
90.59.....Fin 149.....Ave 141
1-120
2-111
was not my usal route (this was very icy) so just ran on the roads. run was consistant stayed above the 140s most of the way and i rember legs feeling tired by the end but am feeling good now.
Monday
Morning-
..........2.05....2.49....2.01....8.10
...........133.....130.....116.....149
8.52....4.21...6.20....53......1.56
167.....167.....160.....150.....164
1-115
2-110
Unfortualy it snowed last night (not as much as it has done) which meant it was very icy and slippery this morning. the First two reps were ok the first one was the best- HR got up to 174 and i was cautiouly floating. however after that the run got slower with several quick bursts where the ground was not stable(mainly on grass) but by the end it turned into a steady run except last rep which was good ground but it felt very strange.....A very Frustrating run.
evening-
15.20.....Fin 173.....Ave 167
1-28
2-116
was short on time this evening as my hall had organised a dinner which i needed to attend
the run i felt good and it went very quickly and effortlessley.
Hr got to 175 after 7.30mins but goinging down hill it went down to 160ish which i then picked the pace up for the last 4-5mins. the last 2-3mins my calfs were feeling quite tight but kept my form and generally tried to stay as relaxed as possiable.
Tuesday
Morning-
----- ..2.22....3.08...2.23....2.00...1.55....1.55....1.50....1.44....65......1.17
----- ..148.....144.....140.....154.....144.....144.....149....158.....153.....154
9.28...3.39.....2.47....2.57....2.32...2.50....2.45.....60......53.....1.14....1.25
175.....176.....174.....175.....176.....180.....172.....177.....176.....176.....178
Total Time- 50.22
1-139
2-118
First proper farlek and it was good fun. felt like i was running well, i had certian range of times i was aiming for and all of the reps were at the bottom end, stoped running when HR got near 175 but also when i could feel i was going to have to put more effort in.
the best rep i thought was the 4th rep where the HR went to 175 quite quickly but manged to keep it there for at least 30-40seconds.
One question
with the recoveries do i just go when i feel ready? Remmember you saying that you dont want the HR to drop unnaturally but looking at the recovery times they seem kind of short for the first couple of reps but i felt quite good at the time, but those reps the HR did rise quite quickly
Evening
5x900m hill
..........4.07...4.16.....4.25...4.34
...........150.....150.....149.....153
2.58...3.02...2.49...2.46...2.35
175.....176.....183.....191.....188
tried to do what you said on the phone, stayed at the back of the group for the first three and then tried to lead the last two whilst still trying to float. i did this except one went alot faster at the begging and i never manged t ctach him. these are not the eilte runners but there is a 1.54 and 1.56 runner and a good cross country runner with the others being made up of those that work very hard in training
i did have a longer recovery though than every one else...the group tended to race the recovery as well which i didnt want to do so i joined the group about 50m from the start.
is this the right intensity for a hard/qulity session if ido this once a week
Wednesday
Lunch
1,2,3min x3
............35.......1........1.30....1.36.....1........40.......40........1
...........142....135.....138.....139.....149.....154.....155.....147
..1.........2........3......2.47....2.06....1.........1........1.33......3
147.....157.....161.....165.....164.....168.....167.....169.....171
1-131
2-113
physically my legs were aching from last nights session so i push it at all on this, on the whole i free ran but i set speeds that i thought would last a minium of 1/2/3mins and on the whole was quite accurate
Evening-
circuits but were half hearted as i was generally pretty tired and had not fully recoverd from the sesson at lunch time
Thursday
am going to see how circuits go tonight but i imagine that i may take this day easy or rest as i have had to intense sessions this week and have a race this weekedn. i also imagine my legs will need a rest and some time to adpat.
Rest
Friday
rest
Tuesday, 3 February 2009
31st-6th
Saturday
1.9miles rely at wimblodon comman
10.21 (first leg).....10seconds quicker than last year
am pleased as i was put on first leg which i was not really happy with as we got stuck in traffic which meant i had 30mins to warm up so i reckon i might have gone faster with a better warm up, although i did a ok job with this warm up, just ran everything faster.
ran comftable and strong apart from 5-6min where i lost my tempo a little and ended up losing ground on the front two runners
Sunday
89.37.....Fin 149.....Ave 142
1-109
2-109
had irrated my hamstring from yesterday which meant the first 30mins was really uncomfatble, was limp running as it were. however ran it off and the rest off the run was ok but finsihed frustrated.
Hamstring has been fine since, the physio said this may happen when i pulled it in the summer, he described it as a "ex-girlfriend who continues to hang about"
Monday
SNOW.....and lots of it, well dont know how it compares with Riga but i have never seen so much snow.
so me and Hawkins basically spent 8 1/2 hours walking and playing in the snow (+ 1hour for lunch and a couple of hours for tea), found lots of untouched snow which we ran through, couple of sprints, was up hill and as well as this the snow averaged upto my knee up on epsom downs, basically i slept very well that night
Tuesday
dont think i will run today, will see how i feel but am feeling the slight effects of yesterdays adventure....still snowing
Wednesday
Morning- 50.40.....fin 137.....ave 133
1-111
2-100
ran in the snow found it easier to run in the thick snow than the icy path, the run was slow (although it was not easy) was probably 10-15mins slower but i thought i was moving through the snow pretty good.
i recreated one of your moments from your blog, apart from i didnt slip over just out side the door, i fell right next to the main road in full view off everyone!!
Evening- 20x50-60m, gradual hill in ankle deep snow
1-5 reps....Ave 12sec....................36sec rec
HR 150-165............150-154
6-10reps....Ave 12sec....................36-40sec rec
HR 164-171 ...........158-160
11-15rep....Ave (11,12) 12sec (13,14,15) 11sec........38-40
HR 163-168.........................................162-168
16-20rep....Ave 11.........................38-40
HR 170-175..............164-169
1-138
2-114
was not quite sure what i was going to do for a session today as roads are still very slippery and some of the snow has frozzen, found this grass patch with a median incline and warmed up to see how i was feeling....planned on doing 5-10 fast but after first rep decided against it and ran at about 3k pace with jog recovery
i felt really good, it was generally relaxed running, i was trying to look good. i didnt set out to complte a certian number of reps just ran untill my HR finished a rep higher than 175.
Thursday
Travelling all day so didnt get a chance to run
Friday
1.9miles rely at wimblodon comman
10.21 (first leg).....10seconds quicker than last year
am pleased as i was put on first leg which i was not really happy with as we got stuck in traffic which meant i had 30mins to warm up so i reckon i might have gone faster with a better warm up, although i did a ok job with this warm up, just ran everything faster.
ran comftable and strong apart from 5-6min where i lost my tempo a little and ended up losing ground on the front two runners
Sunday
89.37.....Fin 149.....Ave 142
1-109
2-109
had irrated my hamstring from yesterday which meant the first 30mins was really uncomfatble, was limp running as it were. however ran it off and the rest off the run was ok but finsihed frustrated.
Hamstring has been fine since, the physio said this may happen when i pulled it in the summer, he described it as a "ex-girlfriend who continues to hang about"
Monday
SNOW.....and lots of it, well dont know how it compares with Riga but i have never seen so much snow.
so me and Hawkins basically spent 8 1/2 hours walking and playing in the snow (+ 1hour for lunch and a couple of hours for tea), found lots of untouched snow which we ran through, couple of sprints, was up hill and as well as this the snow averaged upto my knee up on epsom downs, basically i slept very well that night
Tuesday
dont think i will run today, will see how i feel but am feeling the slight effects of yesterdays adventure....still snowing
Wednesday
Morning- 50.40.....fin 137.....ave 133
1-111
2-100
ran in the snow found it easier to run in the thick snow than the icy path, the run was slow (although it was not easy) was probably 10-15mins slower but i thought i was moving through the snow pretty good.
i recreated one of your moments from your blog, apart from i didnt slip over just out side the door, i fell right next to the main road in full view off everyone!!
Evening- 20x50-60m, gradual hill in ankle deep snow
1-5 reps....Ave 12sec....................36sec rec
HR 150-165............150-154
6-10reps....Ave 12sec....................36-40sec rec
HR 164-171 ...........158-160
11-15rep....Ave (11,12) 12sec (13,14,15) 11sec........38-40
HR 163-168.........................................162-168
16-20rep....Ave 11.........................38-40
HR 170-175..............164-169
1-138
2-114
was not quite sure what i was going to do for a session today as roads are still very slippery and some of the snow has frozzen, found this grass patch with a median incline and warmed up to see how i was feeling....planned on doing 5-10 fast but after first rep decided against it and ran at about 3k pace with jog recovery
i felt really good, it was generally relaxed running, i was trying to look good. i didnt set out to complte a certian number of reps just ran untill my HR finished a rep higher than 175.
Thursday
Travelling all day so didnt get a chance to run
Friday
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