saterday- Loyld Park 5+ miles cross country
33.10
started to struggle at 18min - manily when i reach the hill
last five minutes was the easiest of the race, also my fastest part probably
sunday- 101min...... Fin 144.....Ave 142.....max 152
1- 123
2- 115
Monday- school work took piroity on this day#
tuesday- 16x400m
............51......54.......90.......48.......51.......62.......
...........159.....159....144.....169.....169.....161......
..79......84.......83......84.......85.......83.......84.......
169.....179.....184....183.....186.....188.....186......
.......54........58.......47......53
.....165.....169.....174.....173
......86......86........85......89
.....185.....186.....188.....188
.50.......52.......49.......46.......46
171.....177......176.....179.....176
.84........86.......88.......89......85
189.....189.....189.....187.....188
did not warm up properly so the first 5 were spent almost as a warm up, disjointed the rest of the session and never really got comftable, from now on will run these sessions no more than 184 heart rate
wednesday new route
67.52.....Fin 138.....Ave 142.....man 158
1- 111
2- 115
thursday -
20x 150m Total Time= 16.40.....ave 175.....fin 183
Ave rep HR..... 177-184
Ave Recovery....174-181
this was relaxed and i tried not to go over 184, it is an improvment of about 30seconds from last time- (2oth September), nice easy runnig wasnt out of breath really during the recovery bit but was hard enough by half way that it was a struggle to talk
Thursday, 1 November 2007
Thursday, 25 October 2007
20th-26th
Sat,sunday and Moday was a way on hoilday, wanted to run, took my things but was busy all the time so didnt get the chance
Tuesday- 5x1000m
.............2.35.....2.49.....3.00......3.06
.............153.......147.......150.......149
3.28.....3.35.....3.37......3.40......3.46
.185......190......192.......191........187
probably took this session abit to hard considering it was supposed to be a rest week, wanted to make up for missing the weekend so started quite confidently but then as the session went on desided my heart rate was to high and tried to slow down. stomach ache on the last rep made it to uncomfatble to run
wednesday- 65mim......Ave 132.....Fin 135......max 145
took it easy, was over 10mins slower on the same circuit if i was running well.
Thursday - 1,2,3 min x2
..........30.....1.....1.30...30......1
.........164...162...152..170...169
..1........2......3.......1.......2........3
165...177...181...175...182...187
relaxed, just tried to run on my toes and be comftable, was strained talking pace
Tuesday- 5x1000m
.............2.35.....2.49.....3.00......3.06
.............153.......147.......150.......149
3.28.....3.35.....3.37......3.40......3.46
.185......190......192.......191........187
probably took this session abit to hard considering it was supposed to be a rest week, wanted to make up for missing the weekend so started quite confidently but then as the session went on desided my heart rate was to high and tried to slow down. stomach ache on the last rep made it to uncomfatble to run
wednesday- 65mim......Ave 132.....Fin 135......max 145
took it easy, was over 10mins slower on the same circuit if i was running well.
Thursday - 1,2,3 min x2
..........30.....1.....1.30...30......1
.........164...162...152..170...169
..1........2......3.......1.......2........3
165...177...181...175...182...187
relaxed, just tried to run on my toes and be comftable, was strained talking pace
Thursday, 18 October 2007
13th-19th
Saterday - 5miles +/- around Richmound park
31.59min
hit wall at about 8th min and then again at 17. probably went of to fast at the beging
quite tough on the legs as it was all up hill untill the last bit where there was a hill and a flat. this was probably the easiest bit, last 800m, as soon as i start to stride out i become alot more relaxed and its not so tough, but that may just be a psycolgical thing
Sunday - 96.46 min.....Fin 145.....ave 142.....Max 155
1-122
2-117
roughly 10miles
Monday- 36.00 min ......Fin 158....Ave 158.....max 169
1-128
2-116
felt tired so was not the most comftable run
Tuesday- 16x400m
.............45......60.......43.......50.......45......38.......48.
...........147.....147.....163.....157.....163.....162.....167.
.88.......85......85.......85.......87.......87.......86.......85
160.....169.....173.....177.....179.....174.....182.....183
.51........48.......51.......59.....55.......47.......52........49
168.....172.....169......162.....166.....172.....169.....174
.85.......84.......85.......86......84.......85.......85........78
184.....185.....184......185..... 184......186....186....190
felt very tired the hole day and during training, was not getting up on my toes
instead of being tight they were more sore than stiff
Wednesday 60.00 min.....Fin 133.....Ave 134.....max 146
2-97
felt physically tired again and could raise no effort to run any faster
Thursday- 20x60m hill
Fin 183........ave 173......max 195
felt quite tired again and affected my warm up, was very minamal, was also not as sharp as i would have liked over the first 20m but could feel my self picking up asi got into some sort of rythem
overall the week was very tiring, not because of late nights but probably because i am not use to this amount of running, but thats another complte week, so things are looking good. fingers crossed!!
31.59min
hit wall at about 8th min and then again at 17. probably went of to fast at the beging
quite tough on the legs as it was all up hill untill the last bit where there was a hill and a flat. this was probably the easiest bit, last 800m, as soon as i start to stride out i become alot more relaxed and its not so tough, but that may just be a psycolgical thing
Sunday - 96.46 min.....Fin 145.....ave 142.....Max 155
1-122
2-117
roughly 10miles
Monday- 36.00 min ......Fin 158....Ave 158.....max 169
1-128
2-116
felt tired so was not the most comftable run
Tuesday- 16x400m
.............45......60.......43.......50.......45......38.......48.
...........147.....147.....163.....157.....163.....162.....167.
.88.......85......85.......85.......87.......87.......86.......85
160.....169.....173.....177.....179.....174.....182.....183
.51........48.......51.......59.....55.......47.......52........49
168.....172.....169......162.....166.....172.....169.....174
.85.......84.......85.......86......84.......85.......85........78
184.....185.....184......185..... 184......186....186....190
felt very tired the hole day and during training, was not getting up on my toes
instead of being tight they were more sore than stiff
Wednesday 60.00 min.....Fin 133.....Ave 134.....max 146
2-97
felt physically tired again and could raise no effort to run any faster
Thursday- 20x60m hill
Fin 183........ave 173......max 195
felt quite tired again and affected my warm up, was very minamal, was also not as sharp as i would have liked over the first 20m but could feel my self picking up asi got into some sort of rythem
overall the week was very tiring, not because of late nights but probably because i am not use to this amount of running, but thats another complte week, so things are looking good. fingers crossed!!
Thursday, 11 October 2007
6th-12th
Saterday- Ended up just doing strides and drills before i got frustrated with my legs
sunday- 46.36min Fartel session on downs with alexs, behind them and not feeling comfatable untill the last couple of hills - (ast 10min)
ave 155
Max 177
Monday- 55.43min......Fin 145.....Ave 143......Max 155
did an extra 800m or so added on to my normal 55min circuit
Tuesday- 6x1000m
...........2.33....3.28...3.53....3.08.....2.57
............154....143.....147.....144......153
3.25...3.41....3.40....3.41....3.35....3.34
183.....187.....186.....186.....191.....192
Recovires for the middle two was not because i was tired but because i had to organise somthing with one of the coaches before she went home
as each week goes by am getting more confident at running these longer runs, have got my time down from 3.47 a month ago, each rep was getting easier as well.
Wednesday- 58.34min.....Fin 143....Ave 141
1-117
2-116
same ciruit as on monday but was aching from tuesdays session
Thursday- 35.15min hill session on downs
one short steep hill follwed by a long recovery to the very bottom of hill and then strided back up, repeated for the 35min
Average Finishing heart rate- 166
Average Recovery heart rate- 130
Max heart rate- 170
Friday- Rest
sunday- 46.36min Fartel session on downs with alexs, behind them and not feeling comfatable untill the last couple of hills - (ast 10min)
ave 155
Max 177
Monday- 55.43min......Fin 145.....Ave 143......Max 155
did an extra 800m or so added on to my normal 55min circuit
Tuesday- 6x1000m
...........2.33....3.28...3.53....3.08.....2.57
............154....143.....147.....144......153
3.25...3.41....3.40....3.41....3.35....3.34
183.....187.....186.....186.....191.....192
Recovires for the middle two was not because i was tired but because i had to organise somthing with one of the coaches before she went home
as each week goes by am getting more confident at running these longer runs, have got my time down from 3.47 a month ago, each rep was getting easier as well.
Wednesday- 58.34min.....Fin 143....Ave 141
1-117
2-116
same ciruit as on monday but was aching from tuesdays session
Thursday- 35.15min hill session on downs
one short steep hill follwed by a long recovery to the very bottom of hill and then strided back up, repeated for the 35min
Average Finishing heart rate- 166
Average Recovery heart rate- 130
Max heart rate- 170
Friday- Rest
Thursday, 4 October 2007
28th-5th
saterday- 4x Opposite longth of park
........7.30..7.17...9.47
........128....127...133
59.....62.....62.....64
180..200...182...197
Sunday
87min.........ave 146...........Max 157
Monday- 34.43........Ave 157........Fin 166.......Max 169
1-129
2-116
Tuesday- 16x400m
Ave- 184
ave time= 79-84
Recovery= 40-50seconds
although it was slower than last time the recoveries were alot quicker, running felt quite easy and relaxed
wednesday- 53.51.......fin 138......ave 140
1-109
2-115
Thursday- 20x100m
11:49..........Fin 195..........ave 184.........max 224
a session that i have finally been ahead of Hawkins
running was relaxed and wasnt untill the last 4 that it started to feel quite hard and that i was struglling on the recovery
Friday Rest
........7.30..7.17...9.47
........128....127...133
59.....62.....62.....64
180..200...182...197
Sunday
87min.........ave 146...........Max 157
Monday- 34.43........Ave 157........Fin 166.......Max 169
1-129
2-116
Tuesday- 16x400m
Ave- 184
ave time= 79-84
Recovery= 40-50seconds
although it was slower than last time the recoveries were alot quicker, running felt quite easy and relaxed
wednesday- 53.51.......fin 138......ave 140
1-109
2-115
Thursday- 20x100m
11:49..........Fin 195..........ave 184.........max 224
a session that i have finally been ahead of Hawkins
running was relaxed and wasnt untill the last 4 that it started to feel quite hard and that i was struglling on the recovery
Friday Rest
Thursday, 20 September 2007
15th-21st
Saturday- 80 min..... fin 146.....ave 141.....max 153
1- 117
2- 99/116
Sunday- 10k Race- 43.44 min, really easy first 6km, did not struggle through out, however was 6mins behind Hawkins
Monday- 35.00 min.....Fin 162.....Ave 158.....Max 168
1-128
2-118
Tuesday- 16x400m
..........36.......41.......60.......62......46.......51.........61........65
..........162.....167.....156.....154.....164.....168......165.....163
75......77........81.......79.......80......80.......76.........78........76
169.....178.....182.....178.....182.....181.....186......187.......187
62......72.......69......70.......66.......72.......62
163....163....166.....162.....163.....153.....163
76......77.......79.......80......82........81.......79
188.....187.....187.....184.....184.....183.....185
Wednesday- had physio so all i did was my circuits, however it as my first positive session with john allen, getting balance back and just have to keep going as i am
Thursday - 20x150m
17.15mins......Ave 181.....Max 196
Ave Rep- 26sec.............Ave heart Rate- 180-188
Ave Rec- 30sec.............Ave Rest Heart- 176-182
Friday- rest+ Stability in the water
1- 117
2- 99/116
Sunday- 10k Race- 43.44 min, really easy first 6km, did not struggle through out, however was 6mins behind Hawkins
Monday- 35.00 min.....Fin 162.....Ave 158.....Max 168
1-128
2-118
Tuesday- 16x400m
..........36.......41.......60.......62......46.......51.........61........65
..........162.....167.....156.....154.....164.....168......165.....163
75......77........81.......79.......80......80.......76.........78........76
169.....178.....182.....178.....182.....181.....186......187.......187
62......72.......69......70.......66.......72.......62
163....163....166.....162.....163.....153.....163
76......77.......79.......80......82........81.......79
188.....187.....187.....184.....184.....183.....185
Wednesday- had physio so all i did was my circuits, however it as my first positive session with john allen, getting balance back and just have to keep going as i am
Thursday - 20x150m
17.15mins......Ave 181.....Max 196
Ave Rep- 26sec.............Ave heart Rate- 180-188
Ave Rec- 30sec.............Ave Rest Heart- 176-182
Friday- rest+ Stability in the water
Saturday, 15 September 2007
8th-14th
Saterday- Nothing
Sunday- 69min.....ave 143.....Fin 143......1- 120......2- 115
Monday- 35.20.....Ave 162.....Fin 165.....Max 170
1- 134
2- 110
Tuesday- 6x1000m
------2.24....2.34...2.47....2.46.....2.47
------ 154.....157.....149.....150.....150
3.16....3.40...3.47....3.48...3.40----
188.....187.....188.....189.....189-----
despite being alot slower than the other two, tought me alot, i ran comftably but my calfs are weak so could never get into a real rythem
calfs were really tight the next day
Wednesday- 58min.....Fin 141.....Ave 138
1-110
2-109
Thursday- 1min, 2min, 3min x 2
............30........1.......1.30.....30.......1
..........178..... 168.....157.....183.....176
1.00.....2.........3..........1.........2.........3
182.....187.....193.....189.....195.....194
again i was behind the other two and it was my calfs that struggled, comftable, was running in high stress.
Friday- Rest
i feel 5x fitter already from just one weeks training however got a hell of alot of work to do, as soon as my confidence grows in running for long periods im sure things will progress nicly.
Sunday- 69min.....ave 143.....Fin 143......1- 120......2- 115
Monday- 35.20.....Ave 162.....Fin 165.....Max 170
1- 134
2- 110
Tuesday- 6x1000m
------2.24....2.34...2.47....2.46.....2.47
------ 154.....157.....149.....150.....150
3.16....3.40...3.47....3.48...3.40----
188.....187.....188.....189.....189-----
despite being alot slower than the other two, tought me alot, i ran comftably but my calfs are weak so could never get into a real rythem
calfs were really tight the next day
Wednesday- 58min.....Fin 141.....Ave 138
1-110
2-109
Thursday- 1min, 2min, 3min x 2
............30........1.......1.30.....30.......1
..........178..... 168.....157.....183.....176
1.00.....2.........3..........1.........2.........3
182.....187.....193.....189.....195.....194
again i was behind the other two and it was my calfs that struggled, comftable, was running in high stress.
Friday- Rest
i feel 5x fitter already from just one weeks training however got a hell of alot of work to do, as soon as my confidence grows in running for long periods im sure things will progress nicly.
Subscribe to:
Posts (Atom)