1st-6th

Sunday
1:50.51....fin 139.....Ave 139
1-116
2-105

Monday
morning- 52.29.....Fin 146.....Ave 141
1-110
2-99

evening
Weights- 3x 6reps, 30kg weight on legs
20min fast fartlek. Shorter reps average between 20-40 seconds. Legs took a while to get used to moving but by the end felt quite bouncy whilst running.


Tuesday
morning
56.49.....Fin 135.....Ave 138
1-104
2-100

Evening-
1.......177.....30.....146
2.......153.....60.....150
3.......164.....90.....148
3.......161.....90.....151
2.......174.....60.....156
1.......174.....30.....173
1.......178.....30.....175
2.......183.....60.....153
3.......178.....90.....147
3.......180.....90.....140
2.......171.....60.....150
1.30..178.....

1-142
2-119
After the 2x 1min reps the hamstrings started to get quite heavey but i was also pushing alot harder from then on on the longer reps. Felt strong, to begin with i was bouncing stright of the ground.

Wednesday
Morning- 57.54.....Fin 141.....ave 141
1-114
2-106
this was an extented route. The run felt quite slowly but i am still getting round the old route in about 52mins so have extended it a litte

Evening
Circuits + 5x50m


Thursday
morning- 56.56.....Fin 141.....Ave 137
(lost dats, not accurate)

evening- was feeling quite metally tired been doing alot of course work so just went for a 35min run with flat mates

Friday
rest