Saturday
Rest- Tavelling Home
Sunday
6x400m (length of park)
..........1.33....1.29....1.02....1.24....1.17
..........155.....154.....160.....163.....164
59.......69.......64.......66.......61.......68
1-163
2-146
Aimed to the reovery Hr rising each rep, so went when the recovering HR was a couple of beats higher than the rep before.
First rep i did to fast but it felt easy, however after that i couldt find the right pace, however by the last rep was pretty areobiclly nakered but my legs didnt seem to be in a great deal of latic
Monday
3x200m track
1- 24.6................10.41 (128)
2- 24.5................13.52 (126)
3- 24.6
i just couldnt go any faster, i think the start was the weakest. the reps them self i did not find hard but after the third rep my body felt very strange...very simlar to the begining of summer where the body is not used to running fast.
i Will do this session again on Thursday as ive got so much more to improve on this!!
Tuesday
Rest, busy all day and planned to race tomo
Wednesday
20x150m??, Crossovers on Grass
...........36.......28.......26.......29.......25......28........26.......29......26.......34
..........149.....165.....166.....172.....176.....178.....177.....181.....183.....186
..19.....24.......27.......24.......26.......25......27........23.......26......24.......26
.26........32.......25......33.......26.......33........24......34.......25
180.....182.....185.....186.....192.....186.....189.....194.....190
.23.......25.......23.......25.......23.......25........23......25.......22
1-167
2-137
The Recovering HRs seem really high on this session but i was not in any major stress and was ready to run once i had jogged accros.
The first one was up hill (although it a shorter distance) and the next one was down hill.
I got Faster as the session went along. the rest of the day I felt like i had done a good session but was not tired.
Thursday
4x200m
1. 24.7..... 13.24
2. 24.6..... 20.32
3. 24.4..... 15.29
4. 25.0
the last rep i got a little bit of cramp in my calf whilst running which is why it is the slowest. Generally they are slightly getting faster, think i have to work on the beggining as it takes me 120m to get up to top speed.
QUESTION: should i use big powerful arm action or the small fast ones??
Friday
3xZig Zag, (25m x6)
All in low 29seconds
really enjoyed this session. Was strange as i was pretty much ruinning for 30sec holding my breath as you are always accelrating on this session. I didnt feel sick in anyway at all after this session but was out of breath and could feel the heart betting pretty hard.
I was haveing about 8-10min recovery and heart was getting down to about 110, and sometimes lower.
2 comments:
re also suffering from some local inhibition from the walks and long runs. This should go in the coming weeks as you do more of this quality work. It is clear that you are really strong.
Lets keep our fingers crossed.
I think you need to use short arms on the first part of any acceleration 10-15 steps) to get the legs going and then extend so that you get a bigger stride as you pick up.
Your 400 was good. i am totally sure that ou can go under 50 this year. I think you just need to work on some longer runs at 400 speed like 300,250,200,150.
you can also try the Seb Coe 100 in 15,110 a bit quicker 120 quicker again up to maximum (about 180-200)Brisk walk back. That seems a good sustained speed developing session
If the zigzags are OK then make them 30m not 25 and see how that changes things.
Post a Comment