Saterday- noting
Sunday- mile warm up, strides and drill and hopping
Monday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Tuesday-2x2km.......1x1.2km+/-
......................8.12.....7.47
Rec................130......127
rep.....7.45....7.52.....4.05
Fin......189.....190.....183
Ave.....185.....185.....174
first rep was fastest but i think i pushed alot harder on this and never realy relaxed properly, was ahead of hawkins for just over 1km but i slowed down and he was able to catc me and was about 30m a head
2nd rep i think was alot better, went of fast again but was able to relax into the run aftr 600m and felt quite strong finishing
3rd rep i had belly ache and it was making me run slower and affectng how hard i could push my self, could also feel my technique going
Wednesday- nothing
Thursday- Drill in the swimming pool, concentrating on balance and strengty in calfs
Friday, 14 March 2008
Thursday, 6 March 2008
1st-7th
Saterday- 4x250m
....37.....39.....38....38
5min recovery, run on a slight hill into the wind, session was ok th 100m really started to relax and get into each rep, wanted to another rep but i was exhusted by the 4th rep and felt i was in enough stress so stoped the session
Sunday- 90min
Fin 156......Ave 145....Max 160
1-129
2-118
Monday- 17.50
bit faster than cruising pace and tend to slow down after the hill but recover after about 150m
Tuesday- 14x400m
Ave Time- down hil= 95sec- HR= 169- 171
....................Up Hill..= 98-103 HR= 171-177
only did 14 as i felt these were of good quilty but my heart rate was going higher than threshold by the end of the last couple of reps and i was quite tired before the session
i also had to go to the gym after the session with a friend where i just did some squats with som weights and several reps of pull ups
wednesday- 55min.... Ave 138.....Max 157
ran with a friend so the run was quite slow and easy, i think i may have strained my left hip as it was very tight after the run
Thursday- 20x 50-80m
1-10= 8.42.....Ave 164......Fin 168
11-20= 10.54.Ave 170.....Fin 178
Overall time- 19.37
Max HR- 186
session was fast, ran with alex h, he had on some occasions a faster accelration however i recoverd alot faster than him in the second half and was able to keep up a good speed, was probably the fastest reps i have done for this session
hip was very tight after session and i could not stride out for a warm down
friday- rest
....37.....39.....38....38
5min recovery, run on a slight hill into the wind, session was ok th 100m really started to relax and get into each rep, wanted to another rep but i was exhusted by the 4th rep and felt i was in enough stress so stoped the session
Sunday- 90min
Fin 156......Ave 145....Max 160
1-129
2-118
Monday- 17.50
bit faster than cruising pace and tend to slow down after the hill but recover after about 150m
Tuesday- 14x400m
Ave Time- down hil= 95sec- HR= 169- 171
....................Up Hill..= 98-103 HR= 171-177
only did 14 as i felt these were of good quilty but my heart rate was going higher than threshold by the end of the last couple of reps and i was quite tired before the session
i also had to go to the gym after the session with a friend where i just did some squats with som weights and several reps of pull ups
wednesday- 55min.... Ave 138.....Max 157
ran with a friend so the run was quite slow and easy, i think i may have strained my left hip as it was very tight after the run
Thursday- 20x 50-80m
1-10= 8.42.....Ave 164......Fin 168
11-20= 10.54.Ave 170.....Fin 178
Overall time- 19.37
Max HR- 186
session was fast, ran with alex h, he had on some occasions a faster accelration however i recoverd alot faster than him in the second half and was able to keep up a good speed, was probably the fastest reps i have done for this session
hip was very tight after session and i could not stride out for a warm down
friday- rest
Monday, 3 March 2008
23rd-29th Feb
Saterday- Alton Towers National Cross country 8-9.6km
35.37min
fast t the start but slowed down quite quickly (1000m), first lap faild to recover after steep hill but after 20min started to warm up and got into the race and court up but by this time was of the pace by quite some distance, overall quite dissapointed by the performence
Sunday- 89min.....Fin 141..... Ave 145.....Max 171
Boxhill with alex h, around 5 laps of the big hill, a good strength session
Monday- 4x3min 2min rec
tight from sunday so took the session as a lossener, fast strides was the pace
tuesday-
1000m-3.48......HR 172
..................................................3.04...... ......HR 133
800m- 3.00......HR 181
..................................................2.37.............HR 132
400m-83...........HR 179
..................................................2.16...........HR 131
600m- 1.58........HR 185
.................................................5.06................
1000m- 3.56.....HR 178
...................................................47.....................
400m.- 70.........HR183
intended to do 6x1000m but after the first one i did not feel in the mood as it felt to slow and my stride felt quite sloppy, wanted to do somthing where my stride was a bit sharper and at a faster crusing pace
Wednesday- was quite tierd and was going out that night so ran out of time
Tursday- swam 40 lengths relaxed
had a very late night but felt fine the next day, however did not want to go for a run as i proabably would have jared as i was not feeling fresh
35.37min
fast t the start but slowed down quite quickly (1000m), first lap faild to recover after steep hill but after 20min started to warm up and got into the race and court up but by this time was of the pace by quite some distance, overall quite dissapointed by the performence
Sunday- 89min.....Fin 141..... Ave 145.....Max 171
Boxhill with alex h, around 5 laps of the big hill, a good strength session
Monday- 4x3min 2min rec
tight from sunday so took the session as a lossener, fast strides was the pace
tuesday-
1000m-3.48......HR 172
..................................................3.04...... ......HR 133
800m- 3.00......HR 181
..................................................2.37.............HR 132
400m-83...........HR 179
..................................................2.16...........HR 131
600m- 1.58........HR 185
.................................................5.06................
1000m- 3.56.....HR 178
...................................................47.....................
400m.- 70.........HR183
intended to do 6x1000m but after the first one i did not feel in the mood as it felt to slow and my stride felt quite sloppy, wanted to do somthing where my stride was a bit sharper and at a faster crusing pace
Wednesday- was quite tierd and was going out that night so ran out of time
Tursday- swam 40 lengths relaxed
had a very late night but felt fine the next day, however did not want to go for a run as i proabably would have jared as i was not feeling fresh
Friday, 22 February 2008
16th-22nd
Saterday- 8x80m up hill moderatly steep hill
Ave time= 12sec
Ave Fin HR= 171-178
the session was ok but it did feel strange, felt quite wobbly going up which i think was because my legs havent moved that fast in quite some time
Sunday- 90.30 mins Fin 150.....Ave 156
1-134
2-123
felt slower than last time and the heart rate rose/jumped quicker as well, had also jared my right knee and it felt quite stiff that day
Monday- 15.40min
crusing pace tried to drive along and i think that overall it was faster than last time but it was mudy is a section which made it impossiable to run on and that slowed the time down by about 90seconds. wanted to run for longer but i cold feel the body goimg into stress so thought best to stop.
the knee ached a little before i went for th run but as soon as i had been runing on it fr 5mins it was ok an i had no troubles with it for the rest of the week
Tuesday- 16xlength of park
..........67.........75.......67......81.......81........72
...........135.....135.....144....138.....139......144
.96......97.......102.....99......96......101......93
166.....171.....173.....175.....174.....176.....174
.73.......71........64.......78......59......65......60.......68.......56
143.....149.....144.....137.....150.....146....145.....144.....157
.97.......99.......104...100.....109....98......108......93.......99
178.....176.....178.....178.....177.....178.....180.....182.....183
enjoy this session , ran with alex h all the way and on the down hill rep (veryy slight hill) i was often ahad of him. kept the heart rate at 175 but the last 20m or so it would often raise just above and i would slow down , aprt from that i kept a good pace through out
wednesday- 31.50 minutes.....Fin 161......Ave 159.....Max 171
1-130
2-116
was an ok run, right quad though did ach from yesterdays session
Thursday- 8x180m on grass oit side track
Ave time= 23-24 sec
ave recov=1.50-2.30
session was ok but i felt very tierd and probably hadnt warmed up well enough
howevr the recovery was getting easier comapred to last time
Friday- rest
Ave time= 12sec
Ave Fin HR= 171-178
the session was ok but it did feel strange, felt quite wobbly going up which i think was because my legs havent moved that fast in quite some time
Sunday- 90.30 mins Fin 150.....Ave 156
1-134
2-123
felt slower than last time and the heart rate rose/jumped quicker as well, had also jared my right knee and it felt quite stiff that day
Monday- 15.40min
crusing pace tried to drive along and i think that overall it was faster than last time but it was mudy is a section which made it impossiable to run on and that slowed the time down by about 90seconds. wanted to run for longer but i cold feel the body goimg into stress so thought best to stop.
the knee ached a little before i went for th run but as soon as i had been runing on it fr 5mins it was ok an i had no troubles with it for the rest of the week
Tuesday- 16xlength of park
..........67.........75.......67......81.......81........72
...........135.....135.....144....138.....139......144
.96......97.......102.....99......96......101......93
166.....171.....173.....175.....174.....176.....174
.73.......71........64.......78......59......65......60.......68.......56
143.....149.....144.....137.....150.....146....145.....144.....157
.97.......99.......104...100.....109....98......108......93.......99
178.....176.....178.....178.....177.....178.....180.....182.....183
enjoy this session , ran with alex h all the way and on the down hill rep (veryy slight hill) i was often ahad of him. kept the heart rate at 175 but the last 20m or so it would often raise just above and i would slow down , aprt from that i kept a good pace through out
wednesday- 31.50 minutes.....Fin 161......Ave 159.....Max 171
1-130
2-116
was an ok run, right quad though did ach from yesterdays session
Thursday- 8x180m on grass oit side track
Ave time= 23-24 sec
ave recov=1.50-2.30
session was ok but i felt very tierd and probably hadnt warmed up well enough
howevr the recovery was getting easier comapred to last time
Friday- rest
Saturday, 16 February 2008
9th-15th
saterday- southern inter counties- 6km.....23.00min
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
2nd-8th
saterday - 3011m......10 min 30sec (race)
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
Friday, 1 February 2008
26th-1st
Saterday- Parliment Hill 35.00min
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
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