saterday- 3x opposite length of park
..........7.50....11.03
............145....142
.61........64......65
191......187.....184
quite dissapoitned with the session - first rep didnt feel as comftble as the other 2 an the last two felt faster than what it was..... the last rep i was determined to run under 64sec so was quite disapointed that i didnt.....felt light headed and little but ill after this one
sunday- 42.21.....Fin 187.....Ave 172.....Max 191
1-160
2-133
really enjoyedrunning this, was quite like a farlek session sprinted up the hills and then relaxed at the top of them slowing down quite a bit though
Monday- 3x7x30m up hill
1) 5.27.....Ave 149.....Fin 164
.............................................3.44rec....Ave 126.....Fin 131
2) 5.00....Ave 148.....Fin 154
..............................................3.17rec....Ave 130.....Fin 127
3) 5.35....Ave 150.....Fin 166
Tuesday- 4x200m
1-25.3
2-26.6
3-27.5
4-26.9
recovery was between 5-6min
felt relaxed for all the reps but the stopped at 4 reps as i didnt feel that i was going to run any better that day
wednesday- 15.00.....Ave 182......Fin 190.....Max 193
1-164
2-139
legs felt tired and i felt quite mentaly tierd had no motivation to push me any harder and my heart rate climbed quite quckly for the distance i ran, have ran same distance with lower heart rate before.
Thursday- was going to take a rest as the run on wednesday was not great but ended up going for a 2hr cycle ride with a friend.
friday rest
Friday, 18 April 2008
Friday, 11 April 2008
5th- 11th
Saterday, Sunday= ill
Monday- 25min slow recovery jog, easy pace couple of miles
Tuesday-39.10 min......Fin 155.....Ave 146
1- 129
very slow run and heart rate was particually high for the ffort i was doing
wednesday- went and kept alex B company in the gym, was in there for a bout 4hours, light weights and floor work, got some work to do at the gym as Byrne was doing many more reps than i was able do
20length swim- cool down
Thursday - my left hamstring was tight after yesterdays session and i was feeling quite tierd, however did a good warm up and once in the session started to feel quite strong
On Grass- at begging there is about a 15m hill about 20degrees ( i think)
10x120-30m (144Paces)
10min rec- 8x120-30m
.......2.01....2.17....2.15....1.44...1.51...1.31...1.45....1.43...1.43
.....140.....137.....138.....154.....149....158.....157.....158.....156
23....22.....21.....21.......22.......22......21.....22.......23......21
161....167....174....170....180.....180....177.....182.....183....181
10.18 - Fin rec 147.....Ave 137
..........1.24....1.24....1.32....1.38...1.36.....1.37....1.53
...........157.....159.....157.....156.....158.....155.....149
.23.......22......23....23........22.......23.......23.......22
162.....172.....175.....185.....185.....183.....180.....177
enjoyed this session felt very easy and i felt relaxed was no where near sprinting, was also coming of the hill pretty well , felt tierd and tight before the session so did not want to push it to hard but the more reps i did the easyier it got, jogged the recoveries back
probably could ahve done all 10 but was weary about my cold coming back and it was getting dark so called it a night
Monday- 25min slow recovery jog, easy pace couple of miles
Tuesday-39.10 min......Fin 155.....Ave 146
1- 129
very slow run and heart rate was particually high for the ffort i was doing
wednesday- went and kept alex B company in the gym, was in there for a bout 4hours, light weights and floor work, got some work to do at the gym as Byrne was doing many more reps than i was able do
20length swim- cool down
Thursday - my left hamstring was tight after yesterdays session and i was feeling quite tierd, however did a good warm up and once in the session started to feel quite strong
On Grass- at begging there is about a 15m hill about 20degrees ( i think)
10x120-30m (144Paces)
10min rec- 8x120-30m
.......2.01....2.17....2.15....1.44...1.51...1.31...1.45....1.43...1.43
.....140.....137.....138.....154.....149....158.....157.....158.....156
23....22.....21.....21.......22.......22......21.....22.......23......21
161....167....174....170....180.....180....177.....182.....183....181
10.18 - Fin rec 147.....Ave 137
..........1.24....1.24....1.32....1.38...1.36.....1.37....1.53
...........157.....159.....157.....156.....158.....155.....149
.23.......22......23....23........22.......23.......23.......22
162.....172.....175.....185.....185.....183.....180.....177
enjoyed this session felt very easy and i felt relaxed was no where near sprinting, was also coming of the hill pretty well , felt tierd and tight before the session so did not want to push it to hard but the more reps i did the easyier it got, jogged the recoveries back
probably could ahve done all 10 but was weary about my cold coming back and it was getting dark so called it a night
Saturday, 29 March 2008
22nd- 28th
saterday- Rest
Sunday- Race
800m- 2.04
400m- 53.6
200m-25.5
400mR- 55.5
800m- only really had one gear- ran the first lap in 59 but felt quite strong but i did not feel like i was gliding, consiously working all the time, ran out by my self, not much competition but people watching said it looked very easy
400m- Got cought almost stright away and didnt really start moving untill 200m left- held of another athelte and started to catch up the leader but was already too far behind. However by the end of the race strength was begining to leave me and felt like my technique was falling apart (last 50m)
200m- 10min after my 400- still pretty tierd and a poor start - started to make ground on the last 50m
Monday- 40min.....Fin 166......Ave 159.....Max 173
1-129
2-121
Felt tight from the race and it didnt feel that smooth or relaxed
Tuesday- 4xlength of park (2xup.....2x down hill)
..........7.56....7.32.....9.07
..........130.....129.....136
.63......63.......58.......59
174.....174.....181.....174
was a good run but did not feel like was was crusing comftably yet. Last 50m is the hardest , posture is lost and having to work harder than the other 350m
recoveries were also uncomfatble
wednesday- swimming 80lengths
was supposed to do a strenth session with the sprint coach but she called up and said it was not worth it
Thursday- 20x 50-80m
Overall- 19.31
1-10= 9.32.....Fin 174.....Ave 165
11-20=9.58.....Fin 189.....Ave 173
session was 7 seconds faster than 3weeks ago, felt like some i was starting to move quite speedy again,but can not comapre this to 3 weeks ago as alex H felt tierd and was not running fast so i had nobody to chase
Sunday- Race
800m- 2.04
400m- 53.6
200m-25.5
400mR- 55.5
800m- only really had one gear- ran the first lap in 59 but felt quite strong but i did not feel like i was gliding, consiously working all the time, ran out by my self, not much competition but people watching said it looked very easy
400m- Got cought almost stright away and didnt really start moving untill 200m left- held of another athelte and started to catch up the leader but was already too far behind. However by the end of the race strength was begining to leave me and felt like my technique was falling apart (last 50m)
200m- 10min after my 400- still pretty tierd and a poor start - started to make ground on the last 50m
Monday- 40min.....Fin 166......Ave 159.....Max 173
1-129
2-121
Felt tight from the race and it didnt feel that smooth or relaxed
Tuesday- 4xlength of park (2xup.....2x down hill)
..........7.56....7.32.....9.07
..........130.....129.....136
.63......63.......58.......59
174.....174.....181.....174
was a good run but did not feel like was was crusing comftably yet. Last 50m is the hardest , posture is lost and having to work harder than the other 350m
recoveries were also uncomfatble
wednesday- swimming 80lengths
was supposed to do a strenth session with the sprint coach but she called up and said it was not worth it
Thursday- 20x 50-80m
Overall- 19.31
1-10= 9.32.....Fin 174.....Ave 165
11-20=9.58.....Fin 189.....Ave 173
session was 7 seconds faster than 3weeks ago, felt like some i was starting to move quite speedy again,but can not comapre this to 3 weeks ago as alex H felt tierd and was not running fast so i had nobody to chase
Saturday, 22 March 2008
15th-21st
saterday- Nationals- Nottingham 8km- 32.00min
ok start but faded very badly halfway through the first lap and the middle lap, picked things up again by the last but by that time all was lost.
can get into a rythem and running becomes easy, put as soon as that is lost- turning a corner, running up hill, mud, everything falls apart and i slow right down
Sunday- 82min Ave 132.....Fin 139.....Max 147
just took it very easy and ran how i felt- legs were tired all over
Monday- 36.49.....Fin 155.....Ave 132.....Max 155
all my legs were tired, last 7min picked it up and it didnt feel fluent at all and i went over on my left ankle, luckly i walked it off and it has been fine since
Tuesday- 15.00- Ave 178.....Fin 185.....Max 187
1- 148
2- 124
run was not good, felt heavy and not very fast at all- coverd the same distance as normal but with a higher heart rate than i would normally do
wednesday- 37.35.....Fin 156.....Ave 160
1-121
2-115
Again legs were still aching and running didnt feel great, still felt heavy and no spring in my runnig
Thursday- 20x 150m?? on grass ( round a football pitch- length and width with width jog recovery)
18.16....Fin 188.....Max 196
Ave Rep 26......Ave HR 178-188
Rec Time 30....Ave HR 173-183
this session felt a lot better, did not feel sick by the end but was working hard and joged all the recoveries
ok start but faded very badly halfway through the first lap and the middle lap, picked things up again by the last but by that time all was lost.
can get into a rythem and running becomes easy, put as soon as that is lost- turning a corner, running up hill, mud, everything falls apart and i slow right down
Sunday- 82min Ave 132.....Fin 139.....Max 147
just took it very easy and ran how i felt- legs were tired all over
Monday- 36.49.....Fin 155.....Ave 132.....Max 155
all my legs were tired, last 7min picked it up and it didnt feel fluent at all and i went over on my left ankle, luckly i walked it off and it has been fine since
Tuesday- 15.00- Ave 178.....Fin 185.....Max 187
1- 148
2- 124
run was not good, felt heavy and not very fast at all- coverd the same distance as normal but with a higher heart rate than i would normally do
wednesday- 37.35.....Fin 156.....Ave 160
1-121
2-115
Again legs were still aching and running didnt feel great, still felt heavy and no spring in my runnig
Thursday- 20x 150m?? on grass ( round a football pitch- length and width with width jog recovery)
18.16....Fin 188.....Max 196
Ave Rep 26......Ave HR 178-188
Rec Time 30....Ave HR 173-183
this session felt a lot better, did not feel sick by the end but was working hard and joged all the recoveries
Friday, 14 March 2008
8th-14th
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
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
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
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