saturday
53.10.....Fin 145.....Ave 143
1-114
2-115
Just a easy jog to get back into running and fitt around fresher activities and getting to know people.
Sunday
6km adlershot relys
23.06
really struggled on this, running didnt feel easy and my pace was far to sparadic speeding up without effort and then suddenly slowing.
Monday
30min Farlek
............50.......40......44......32.......24......53.......15.......11
...........136.....118.....147.....158....165....142.....174.....180
3.34...4.19....5.56...3.18...3.54...2.03.....39.......23.......17
170.....173.....175....171.....177.....170.....170.....171.....176
1-135
2-122
Feeling pretty comfortable up to about 4-5mins and then slowed and probabaly started to go into stress a little. Will work just to ease out the reps for a bit longer.
Tuesday
morning-53.34.....Fin 140.....Ave 144
2-106
Evening- 48.09.....Fin 153.....Ave 159
1-125
2-118
Took a good 30mins to the HR to remian steady, Ran with the group and was at the back again but im sure the front runners must have been pushing really hard!
I did find running at this quite uncomfortable and unusal though.
Wednesday
morning- 54mins rounds woods
Have lost HR elestic strapso will be running on feel for a week and a bit till my replacement comes
evening- gentle circuits to ease back into things
Wednesday, 30 September 2009
Tuesday, 22 September 2009
19th- 25th
Saturday
Rest- Family came round, The Last supper before my cousin and I go of to uni.
Sunday
3hr cycle with dad, last 30min, thighs really started to burn going up the hills
Monday
20min rowning machine
( groin mostly better now, have been stretching it every day and doing stability work on it, just lacking a bit of motivation to go out and run hard this last week as ive been sorting things out for uni which has taken up the last 4days ( my lap top hrad drive burnt out ((3days after my warinty ran out)) so been having to reinstall EVERYTHING!!!
Will start running properly once back at uni on thusrday...can then consintrate
Tuesday
9x300m (track)
---......51......52......66.......66.......70.......64......63.......67
---.....151.....169.....159.....164.....166.....167.....178.....175
52.......50.....48.....49......49.......48.......49......48......49
---.....182.....173.....---.......---.....186.......---.....178.....182
2-135
Legs were starting to feel really heavy on the 8th and 9th rep and HR was not reducing much on the recoveries. Groin was also starting to get tight so decided to call it a day
Wednesday
56.26.....Ave 144.....Fin 149
2-113
Just a gentle jog to get me back into the idea of running for this period of time. Uncomfortable to begin with, groin tight from yesterday but got into the run after 30mins
Thursday
Traveling back up to uni and then night out
Friday
56.26.....Fin 149.....Ave 144
1-121
2-111
Rest- Family came round, The Last supper before my cousin and I go of to uni.
Sunday
3hr cycle with dad, last 30min, thighs really started to burn going up the hills
Monday
20min rowning machine
( groin mostly better now, have been stretching it every day and doing stability work on it, just lacking a bit of motivation to go out and run hard this last week as ive been sorting things out for uni which has taken up the last 4days ( my lap top hrad drive burnt out ((3days after my warinty ran out)) so been having to reinstall EVERYTHING!!!
Will start running properly once back at uni on thusrday...can then consintrate
Tuesday
9x300m (track)
---......51......52......66.......66.......70.......64......63.......67
---.....151.....169.....159.....164.....166.....167.....178.....175
52.......50.....48.....49......49.......48.......49......48......49
---.....182.....173.....---.......---.....186.......---.....178.....182
2-135
Legs were starting to feel really heavy on the 8th and 9th rep and HR was not reducing much on the recoveries. Groin was also starting to get tight so decided to call it a day
Wednesday
56.26.....Ave 144.....Fin 149
2-113
Just a gentle jog to get me back into the idea of running for this period of time. Uncomfortable to begin with, groin tight from yesterday but got into the run after 30mins
Thursday
Traveling back up to uni and then night out
Friday
56.26.....Fin 149.....Ave 144
1-121
2-111
12th-18th
Saturday
southern Road relys, wimbldon road.
16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!
Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.
Monday
Swam 110 length in 1hr 15mins
Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)
Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)
Thursday
35min on rowing machine- ave HR 138
Friday
rest
southern Road relys, wimbldon road.
16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!
Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.
Monday
Swam 110 length in 1hr 15mins
Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)
Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)
Thursday
35min on rowing machine- ave HR 138
Friday
rest
5th-11th
Saturday
40min steady/slow jog
Sunday
rest
Monday
rest
Tuesday
couple of 200 and 300m strides in about 30sec and 43seconds. Also did 3 fast strides of 60m on grass
Wednesday
Watford 800m- 1.58.01
Good sprint finsih, but got caught in the middle of the group, really poor start by me and had a lot of work to do to catch up
Thursday
wanted to train but hip, which i then diagoned as a groin strain was really tight after the race yesterday so just jogged (slowly to the track)
Friday
rest
40min steady/slow jog
Sunday
rest
Monday
rest
Tuesday
couple of 200 and 300m strides in about 30sec and 43seconds. Also did 3 fast strides of 60m on grass
Wednesday
Watford 800m- 1.58.01
Good sprint finsih, but got caught in the middle of the group, really poor start by me and had a lot of work to do to catch up
Thursday
wanted to train but hip, which i then diagoned as a groin strain was really tight after the race yesterday so just jogged (slowly to the track)
Friday
rest
Wednesday, 2 September 2009
1st- 4th
Tuesday
Rest, my hip was really tight from last week but had been feeling better today so thought i would give it a full rest in the hope that it would not cause me any trouble for the rest of the week.
Wednesday
10x250mish on grass
...........53.......46.......50.....52........51.......49......50.......40.......40
..........144.....158.....157.....164.....169.....166.....171.....178.....180
.43.....44........43......43.....41........41.......40.......40......41.......40
---.....171.....177.....---.....180.....175.....177.....187.....186.....188
1- 152
2- 127
after the fourth rep started to feel really good and easy and was reallly strating to get up unto my toes. was relexed and joging the recoveries.
Unfortunatly i could feel tightness in my hip during the warm down.
Thursday
5x300m (track)
1. 44+ 6..... 5.06.....115
2. 42+ 7..... 5.39.....131
3. 41........... 6.03.....135
4. 42........... 6.21.....134
5. 42+ 8
1-152
Running well, good technique, really felt as if i was getting up unto my toes. However those extra 50m i was running did feel quite tough and i probably slowed down on this part.
Thouht i had actually done six reps but mis counted so probably would of done 6 but i was defiantly starting to feel it in my legs after the 5th rep.
Friday
4x400 (length of park)
1. 65.....6.33...125
2. 61.....6.46...122
3. 63.....7.11...129
4. 64.....
1-155
2-134
Basically aimed to cruise the first 300m at 800m race pace and then try a rapid change of speed up hill. Really enjoyed doing this but it was pretty tough and could defiantly feel my legs working, it also felt quite awkard in my legs running that fast.
After the rep it was strange as my HR was dropping quite quickly but i still seemed to be breathing pretty hard despite HR dropping to around 115 on the first two recoveries.
think i may need to do a session where i spriont as hard as i can the whole length as i reckon i will find this hard and if i am able to do it well should give me confidence, i think im a little bit affraid to be sprinting 400m...a bit out of practice!
Rest, my hip was really tight from last week but had been feeling better today so thought i would give it a full rest in the hope that it would not cause me any trouble for the rest of the week.
Wednesday
10x250mish on grass
...........53.......46.......50.....52........51.......49......50.......40.......40
..........144.....158.....157.....164.....169.....166.....171.....178.....180
.43.....44........43......43.....41........41.......40.......40......41.......40
---.....171.....177.....---.....180.....175.....177.....187.....186.....188
1- 152
2- 127
after the fourth rep started to feel really good and easy and was reallly strating to get up unto my toes. was relexed and joging the recoveries.
Unfortunatly i could feel tightness in my hip during the warm down.
Thursday
5x300m (track)
1. 44+ 6..... 5.06.....115
2. 42+ 7..... 5.39.....131
3. 41........... 6.03.....135
4. 42........... 6.21.....134
5. 42+ 8
1-152
Running well, good technique, really felt as if i was getting up unto my toes. However those extra 50m i was running did feel quite tough and i probably slowed down on this part.
Thouht i had actually done six reps but mis counted so probably would of done 6 but i was defiantly starting to feel it in my legs after the 5th rep.
Friday
4x400 (length of park)
1. 65.....6.33...125
2. 61.....6.46...122
3. 63.....7.11...129
4. 64.....
1-155
2-134
Basically aimed to cruise the first 300m at 800m race pace and then try a rapid change of speed up hill. Really enjoyed doing this but it was pretty tough and could defiantly feel my legs working, it also felt quite awkard in my legs running that fast.
After the rep it was strange as my HR was dropping quite quickly but i still seemed to be breathing pretty hard despite HR dropping to around 115 on the first two recoveries.
think i may need to do a session where i spriont as hard as i can the whole length as i reckon i will find this hard and if i am able to do it well should give me confidence, i think im a little bit affraid to be sprinting 400m...a bit out of practice!
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