Sunday- Epsom downs 5.5miles (+/-)
33.50
2nd lap was alot easier than 1st. made most of my places running down hill and on the last 5min.
Sunday- 104min.....fin 145.....ave 140.....max 150
1-120
2-117
Monday- 2x10min (5min rest)
1= fin 175.....ave 168
.....5min recovery= ave 129.....fin 125
2= fin 176.....ave 173
1-132
2-119
fast steady pace all the way through didnt slow dow, in some ways second rep was easier, well the time went quicker.
Tuesday- 16x400m
............88.......62.......59.......61......52.......51
...........134.....142.....149....151......153.....158
..94......83.......81.......82.......88......88........88
160.....165.....175.....179.....176.....176.....177
..46......49......47........51........49......52......47.......53......42
162.....162.....158.....157.....162.....156.....158.....157.......165
..89......91.......90........91.......91.......89......92......94..........90
179.....176.....176......176.....177.....177.....175.....177.....177
Wednesday- 64.50min......Fin 141.....Ave 141....Max 154
1-108
2-111
i tried to run above 145hr, however, when i got near to 155 i couldnt hold it there and i would slow and so would the pulse(usally to about 135) this was basiccly repeated for the whole run. was not physically or aerobically hard, i just couldnt sustain that pace
Thursday- hydro theropy balance+ Yellow Fever Jab
Friday- rest
Thursday, 15 November 2007
Thursday, 8 November 2007
3rd-9th
Saterday- Rigate Relays 2.5miles
15.08min- paced it a little to well - comfortable and confident for the whole race, but i was in the middle of no one so i had no one to juge my pace on, did not losse a place! was slower than some of my rivals (alex b, matt and ben- all in the 14min)
Sunday- 103min Fin 143..... Ave 139
1-126
2-111
easy, there no effort in this, really enjoy doing it as well and it goes very quickly, last 40mins are the best get into a good rythem after the hour.
Monday - 35.30.....Fin 163.....Ave 157.....Max 168
1-128
2-126
like running at tis pace, am able to keep a steady and even pace for most of the run, last 5mins tend to slow down.
Tuesday- 6x1000m (steeple chase)
...........3.18...2.21....2.30...2.31....2.34
...........140.....152....149....151......149
4.08...4.18....4.30...4.34...4.27....4.31
174.....176.....176.....177.....178.....179
enjoyed this session, somthing diffrent, didnt feel particuly fast, the steeple chases do change the rythem of the run though
wednesday- 52.30....fin 121.....ave 130
this hurt! the pain in my lower leg came back and really hurt for much of the run, really stopped me stridding out and struggled to keep the heart rate high
Thursday- 1,2,3 x3
Ave rep= 173-178
Ave rec= 150-165
good session in some ways, can run comfortably at this hr but im still 10beats above the other two. they ran with me on this and they were roughly at 160 when i was at 170. last 3min was probably the hardest rep, could feel my self slowing slightly, but overall pretty conistant.
friday- rest
15.08min- paced it a little to well - comfortable and confident for the whole race, but i was in the middle of no one so i had no one to juge my pace on, did not losse a place! was slower than some of my rivals (alex b, matt and ben- all in the 14min)
Sunday- 103min Fin 143..... Ave 139
1-126
2-111
easy, there no effort in this, really enjoy doing it as well and it goes very quickly, last 40mins are the best get into a good rythem after the hour.
Monday - 35.30.....Fin 163.....Ave 157.....Max 168
1-128
2-126
like running at tis pace, am able to keep a steady and even pace for most of the run, last 5mins tend to slow down.
Tuesday- 6x1000m (steeple chase)
...........3.18...2.21....2.30...2.31....2.34
...........140.....152....149....151......149
4.08...4.18....4.30...4.34...4.27....4.31
174.....176.....176.....177.....178.....179
enjoyed this session, somthing diffrent, didnt feel particuly fast, the steeple chases do change the rythem of the run though
wednesday- 52.30....fin 121.....ave 130
this hurt! the pain in my lower leg came back and really hurt for much of the run, really stopped me stridding out and struggled to keep the heart rate high
Thursday- 1,2,3 x3
Ave rep= 173-178
Ave rec= 150-165
good session in some ways, can run comfortably at this hr but im still 10beats above the other two. they ran with me on this and they were roughly at 160 when i was at 170. last 3min was probably the hardest rep, could feel my self slowing slightly, but overall pretty conistant.
friday- rest
Thursday, 1 November 2007
27th-2nd
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
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, 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
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