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
2 comments:
Thats a great start. Now pick them off one by one. I am sure that if you really work this winter you can deliver much faster than this. By the way. Finnish Indoor is in Turku 21/22 Feb. We need to make sure you are entered.
last time you had a second pulse this low on a morning run was early february. Good stuff. Something is working.
Well done on the weights. lets see what effec t it has. Remember that the aim is not to be at maxium strength this year but to create a wider base for next year. So if you get the chance just get more numbers in.
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