31st

Saturday

13x300m on grass

38.....---......59.....146

47.....---......54.....147

46.....175.....55.....157

48.....179.....57.....155

46.....181.....56.....158

48.....181.....59.....159

46.....183.....61.....161

48.....182.....60.....161

47.....182.....52.....171

50.....186.....54.....174

47.....185.....52.....172

48.....192.....48.....180

47.....190.....

1-157

2-135

Running ok at this speed. Quads do seem to struggle the most when lactic hits. Also i cant really seem to sustain running right up on my toes for 300m, theres about 100m where the technique drops a little. Didnt throw up but legs and lungs were knackered

24th-30th

Saturday
Birmingham Legue- Senneleys Parks
10km- 38.04
Beat ben snowball who have never beaten before in all of my cross country races (he did have a shocker though!) Calfs were very tight and took 25mins before they relaxed, once the did i really got going and cought a lot of places.
My previous best for 10km was 41min and that was on a flat course, this was quite hilly. Legs were still quite tight from last week, i wasnt particlually bouncy so am pleasd to finish mid loughborough.

Sunday
1:48.46.....Fin 141.....Ave 141
1-113
2-106

Same corse as last week and quite a biit quicker, alothough it didnt really feel it.

Monday

Morning- 54.23.....Fin 138.....Ave 139

1-110

2-99

Evening- Weights, added some light weights- 30kg on single leg squats - 7 reps x3 sets , probably feel i could do a bit, just building. Also did quite a few other leg exercies and also arms. I stayed behind and did some Core work- 200 sit ups and 2x10 pull ups

8x 1min (1min)

1x 1.52

Tuesday

morning- 55.35.....Fin 140.....Ave 138

1-106

2-102

evening-

2.46......---......33.....154

12.56....177.....21.....167

2.45......174.....35.....160

2.13......167.....

will have to change my eating habits as this happend last week as well. Stomach started to feel very uncomaftable and physically could'nt run anymore with it. legs were'nt to tired which was good, bounced up the hills

Wednesday

morning- 52.25.....Fin 143.....Ave 139

1-116

2-109

evening- circuits.

Found this quite tough, i had no explosive power in me at all, i was not sweating or breathing that heavly at all but my muscles felt very lazy and drained and everything felt quite half hearted and slow.

Thursday

morning- 52.28.....Fin 137.....Ave 138

2-101

Pleased with these last two morning runs, the Ave HR has been decreasing with the times improving quite a bit as well, which was quite a shock as this morning it felt very slow. Hopefully can keep this up in the coming weeks.

evening- Rest, physically feeling quite good and would have done a block interval session today but other things poped up and ran out of time

Friday

rest

17th-23rd

Saturday
Had planned to get up really early and go for a run but woke up feeling really bad. I spent the day at a protest which then broke out into a good natured riot so there was plenty of running and walking all day.

Sunday
1.59.47.....Fin 141.....Ave 143
1-126
2-118

slower than the last time i did it (i had my watch to guage by) but didnt feel as tired untill about the 100th minute..................Still have'nt made the 2hour mark!!

Monday
45.48.....Fin 140.....Ave139
1-117

In shefeild so just explored and tried to find as many hills as i could (was'nt hard)

evening- weight Session.
Just the basics today, going through about 6-8 exercises with just the bar weight. Completly focused on legs no upper body stuff but i think in future weeks i will do some pull ups before i leave. From this session i was as strong if not stronger/ better balnace at this low weight, as every one else who have been doing these a for a year or two.

Will get a program from him next week. However it seemes like we are aiming for low, controlled reps which probs means building up heavy weights. Maybe there will be higher reputions but i will send you the program next week. What Sort of exercises should i be doing?

Tuesday
54.54......Fin 150.....Ave 141
1-117
2-106

evening- 30min Fartlek conisiting of

13.02 first run, felt really comftable and easy, 8.34 had to split this into two though, had a 9 second break just to let my legs recover, HR was ok
Then last 10 mins consisted of 2-5min runs ( i forgot to write this in my diary so am doing it from memory). Basically was running very well yesterday but started to struggle after 30min...really, really needed the tolite and could'nt phyically run any more

Wednesday
morning - was supposed to be going flying and because of a late night didnt get up to run. However flying cancelled because of bad weather and then i had lectures all day


evening- 40min steady job.
Circuits- Hamstrings really struggled today. Aching from Monday...but have'nt affected me during my runs
10min fast steady jog home.

Thursday
morning- 55.23.....Fin 148.....Ave 141
1-113
2-103

Evening- 51.08 Fartlek on road

2.41.....154.....44.....141
13.25...173.....30.....160
4.37.....172.....15.....168
2.08.....175.....66.....147
5.21.....174.....61.....148
2.42.....170.....13.....167
2.16.....174.....50.....153
2.24.....174.....24.....169
1.56.....182.....3.38..152
38........180.....56.....147
43........180.....52.....159
24........172.....34.....169
48........186.....

1-149
2-125

Legs were very tired when running this, everything felt quite heavy after the first rep. did'nt feel like i was bouncing along like earlier in the week. However the last (shorter) reps did feel like i was moving well. Calfs were very tight when running fast on the last 4 reps.
Friday

10th-16th

Saturday
ill- feeling alot better today

Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107

Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.

Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time

Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)

Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)

evening- 50.04.....Fin 152.....Ave 154
1-125
2-114

Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)

Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107

Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR

Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111

evening-(55.39min Fartlek)

-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176

1-135
2-120

Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session

Friday
legs were aching this morning

3rd-9th

Saturday
really late night and then busy through out the day so found no time to run

Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable

Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.

Evening
52.36.....Fin 149.....Ave 143
1-110
2-109

Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108

evening-came acros really tired and with cold like symptoms

Wednesday
Thursday
Friday

ill for the rest of the week, just felt permantly tired with major head aches

1st-2nd

Thursday
53min steady slow jog in the morning

Didnt train in evening as its still freshers week so went out early

Friday

rest