21st-27th

Saturday
general runnig technique with glen

Sunday
Hill and strides and technique with glen (refer to memory)

evening-
several hill sprints to get my legs moving quickly
also did a couple of strides to reinfore technique

Monday
Morning- Gandhi's drill sessions, hurdle work and strides at 5k, 1500m and 800m pace
8min run home where i focued on running fastish with good technique

evening

............40.......29.......23.......26......25.......26.......19.......69........60.......63
...........152.....166.....169.....165.....172.....165.....171.....157.....162.....162
11.36...7.33...4.56....6.24....2.54...3.01....3.07.....59.......30........28.......26
172.....176.....178.....171.....175.....176.....177.....179.....174.....177.....181

1-141
2-116
focused on techinque as much as i could, think it went well, although i did not feel as powerful as normal. However the first rep was the longest/furthest i have ever done and the last rep was about 6seconds quicker than last time on the same hill with simlar heart rates

Tuesday
miday- 26x170m up hill

............60.......63.......67.......66.......69.......68.......68.......68...69.......67.......72.......69
...........138.....139.....137.....141.....143.....147.....145.....147.....144.....151.....145.....152
.37.......38.......38....36.......34........36.......35.......38.......36.....35....34.......35.......34
149.....157.....160.....161.....164.....160.....167.....166.....162.....164.....173.....170.....167

.69.......71.......69.......66.......67.......68......69......65.......65.......66.......68.......66.......61
154.....152.....152.....159.....158.....155.....158.....165.....164.....164.....164.....165.....170
.35.......35.......35.......35.......34.......34....35.......35.......32.......34.........34.......35.......32
174.....172.....176.....177.....174.....175.....176.....179.....180.....179.....179.....182.....182

1-149
2-124
this was not with gandhi's group, i was going out early in the night so had to do it during the day. used diffrent hill aswell as gandhi's hill is bya school and is very busy at the time i ran

good session though, went very quickly and generally felt comftable, the last the 3/4 reps is the only point where i could start to feel my legs ache and it was become a slight struggle to keep them moving smoothly but i manged

the next aim is to try and get my hips high when coming onto the flat

Wednesday
lunch- 21x1min

.............1.........1.........1...........1.........1.........1........1.............1........1.........1.........1
...........120.....120.....126.....125.....136.....136.....136.....141.....140.....139.....146
..1.........1.........1............1.........1.........1.........1.........1.........1...........1.........1..........1
148.....156.....149.....151.....156.....157.....155.....158.....156.....160.....156.....158

..1.........1..........1............1.........1.........1........1..........1........1
145.....151.....146.....148.....148.....146.....144.....148.....155
..1.........1..........1............1..........1.........1........1..........1........1
163.....162.....164.....161.....163.....163.....161.....163.....167

1-126
2-111
pleased at the volume and really had no trouble with running this amount, things felt good and was moving well at about 12-15reps and was really leaning into the runs which meant my legs moved faster. the diffuclt bit was running with good technique without letting the heart rate rise

evening
last ever circuits untill october
short one so worked harder
then did four football pitch lengths, was moving well and prehaps should have done more but wanted to finish on a good one and i could feel myself sliping on the grass so knew i was not going to get any better than the one i had just done


Thursday

5x260-80m hill

.........2.53.....3.13....3.34....3.58
...........122.....119.....122.....128
.45.......44.......44.......42......44
162.....170.....169.....173.....174

1-147
2-127
3x50m hill sprints
i think it was 800m pace felt quite tiring by the end and although i felt fine with this recoveries i think i need longer to make sure i am running at 42seconds