Saterday- Parliment hill
800m= 2.02.8...........First lap 61
run by myself all the way, hamstrings felt quite tight after the race
1500m= 4.22
tactical race, ran behind the frnt leader who was running 70 second laps so was quite easy- first 800m=2.22. with 450m left i sprinted away quite easily
400m- 54.8- easy- crusing pace, no compettion
Sunday- 42.12.....Ave 165.....Fin 183..... Max 184
1-143
2-129
best run of these so far, was running fast with a fairly low heart rate, also did not stop onece
however breathing did feel hard and my legs got quite tired after 30min
Monday- 2x3x50m
1)3.34...........Fin 145
.............................................3..........Fin 120.....Ave 114
2)2.39...........Fin 149
1-113
2-102
Tuesday- 8x150
1) 20.2...................4.42.....127
2) 20.2...................3.51.....129
3) 19.7...................4.13.....132
4) 19.5...................4.03.....130
5) 19.7...................4.03.....133
6) 19.0...................5.49.....129
7) 19.4...................4.06.....140
8) 18.9............................................50m on bend 100m stright
the rest was 100m bend 50m stright this felt quite hard to get top speed going round the bend
Wednesday- 3x3min 2min recovery- running in water
had left running to late and felt quite tired so didnt want to risk jarring my leg
i was short of breath and my right arm became tired very quickly
Thursday- 2x length of park (opposate)
1) 59.6
....................6.20......130
2) 61.4
1-146
2-128
was quite relaxed- ran fast for 2x30m in each rep
quite a positive run as looking bacik couple of months was running slower but flat out so am getting faster
this week i have had a cough...habve been feeling fine and not ill but have been coughing up a lot of mucus from my lungs which probably explains the shortness of breath
Thursday, 8 May 2008
Thursday, 1 May 2008
26th-2nd
Saterday-
3x600m- 1.20-1.38= 188
2x400m- 63+ 58= 188
2x300m................ = 177+181
2x150m- 18+18=177
sorry lost all my times.... rember being quite pleased with the session
need a bit more ractice at this though as the first 3 reps i ran further each time
Sunday- 42min Fin 184.....Ave 169
1-150
2-131
think i was a bit dehyrdrated, went out in too many layrs but once i had taken them off i felt alt better
however before this the run was tough with my legs feeling very lazy and heavy and i had to stop on several occasions
Monday- 5x4x30m hill
1) 2.46.....Fin 145
.....................................4.00.....Fin 100
2) 3.09.....Fin 150
.....................................3.00.....Fin 111
3) 2.31.....Fin 156
.....................................3.00.....Fin 107
4) 2.22.....Fin 145
.....................................3.00.....Fin 108
5) 2.44.....Fin 153
1-113
2-103
seemed quite an easy session, quite tight in the hips so first 2reps did not feel great
Tuesday- 20x150m grass
............32.......38......35......32......34......36......29......41
...........155.....159.....163.....170.....171....173.....174.....172
.24......30......29......24......23......23......21......23......20
121.....156.....177.....167.....176.....179.....174.....181.....175
40......37......40......38......35......39......41......42......37
171.....175.....173.....176.....177.....178.....170.....176.....174
.22......22......21......22......22......21......22.......21......22
183.....181.....182.....183.....182.....180.....179.....182.....184
41......35
181....180
21......22
185....186
1-158
2-136
ran it on a grass with a slight hill going on the even reps with a 2stride steep hill
was chucking it down with rain so was no point doing a quility session
running is ok it is the recovery beteen reps which is difficult#
Wednesday- was feeling very tired and as worried might get ill so i was producing alot of green flem that morining
Thursday- 5x200m
...........5.09.....4.45.....6.19......6.32
............145.......141......135........146
25.8.....26.2.....26.6.....26.2......26.8
Ave HR= 175-183
1-152
2-132
really enjoyed it
am pleased at the consistancy and is a marked improvment from 2weeks ago as all 5 reps felt equall stress
was focusing on making a long stride and staying strong
Friday rest
3x600m- 1.20-1.38= 188
2x400m- 63+ 58= 188
2x300m................ = 177+181
2x150m- 18+18=177
sorry lost all my times.... rember being quite pleased with the session
need a bit more ractice at this though as the first 3 reps i ran further each time
Sunday- 42min Fin 184.....Ave 169
1-150
2-131
think i was a bit dehyrdrated, went out in too many layrs but once i had taken them off i felt alt better
however before this the run was tough with my legs feeling very lazy and heavy and i had to stop on several occasions
Monday- 5x4x30m hill
1) 2.46.....Fin 145
.....................................4.00.....Fin 100
2) 3.09.....Fin 150
.....................................3.00.....Fin 111
3) 2.31.....Fin 156
.....................................3.00.....Fin 107
4) 2.22.....Fin 145
.....................................3.00.....Fin 108
5) 2.44.....Fin 153
1-113
2-103
seemed quite an easy session, quite tight in the hips so first 2reps did not feel great
Tuesday- 20x150m grass
............32.......38......35......32......34......36......29......41
...........155.....159.....163.....170.....171....173.....174.....172
.24......30......29......24......23......23......21......23......20
121.....156.....177.....167.....176.....179.....174.....181.....175
40......37......40......38......35......39......41......42......37
171.....175.....173.....176.....177.....178.....170.....176.....174
.22......22......21......22......22......21......22.......21......22
183.....181.....182.....183.....182.....180.....179.....182.....184
41......35
181....180
21......22
185....186
1-158
2-136
ran it on a grass with a slight hill going on the even reps with a 2stride steep hill
was chucking it down with rain so was no point doing a quility session
running is ok it is the recovery beteen reps which is difficult#
Wednesday- was feeling very tired and as worried might get ill so i was producing alot of green flem that morining
Thursday- 5x200m
...........5.09.....4.45.....6.19......6.32
............145.......141......135........146
25.8.....26.2.....26.6.....26.2......26.8
Ave HR= 175-183
1-152
2-132
really enjoyed it
am pleased at the consistancy and is a marked improvment from 2weeks ago as all 5 reps felt equall stress
was focusing on making a long stride and staying strong
Friday rest
Thursday, 24 April 2008
19th-25th
Saterday- 800m....2.03
lacked motivation due to late night- 57seconds first lap, quite supriesd by the time went flat 450m into the race but first lap felt relatiy strong
Sunday- still feeling demotivated from saterday but was also quite tierd still. managed 15mins but it wasnt feeling comfatable and my heart rate was rising quite quickly
Monday 2x3x50m uphill
1= 3.49.....Fin 163.......Ave 148
......................................................Rec= 5.10......Ave 117
3.12.......Fin 165..........Ave 122
the second set was alot better suddenly was running alot better and was getting to the top speed where as the first set was just fast.
Tuesday- 4x 300m
............7.36......9.13.....10.37
............138.......142.......141
38.0.....39.7.....40.5.....41.1
was fast crusing with a comftable sprint at the last 100m- was not flat out but it felt quite good, just hae to get the times more consistant
Wendesday- 15min Fin 187....Ave 175.....Max 191
1-159
2-136
ran the same distance as last week in 13.33- Fin 191
this week felt alot better, didnt go so hard and kept a constant pace which was relaxed but relativly fast... one of the better runs at this pace this year
Thursday- 2x10x150m uphill
.........2.00...1.57...2.00...2.14..2.02..2.42...2.20...2.03...2.14
..........119.....121....127....124....131....126.....127....127....129
.30.....30......31.......29......30.....29.....29......30.....30.....29
156....159....167....172....168....000....168....171....166....173
Recovery= 10.07.......Ave 123
.........2.11....2.11..2.18...2.16...2.15..2.15...2.17....2.16...2.18
..........127....133....132....134....131....128....132.....135....128
.31......30.....30......30.....30.....30......31......30.......31.....29
161....173....171....167....169....173....169....169....171....172
was a good session, the hill was quite step but i was stayed relaxed all the way and it was only really the last 3reps where i could feel my bodt working.
lacked motivation due to late night- 57seconds first lap, quite supriesd by the time went flat 450m into the race but first lap felt relatiy strong
Sunday- still feeling demotivated from saterday but was also quite tierd still. managed 15mins but it wasnt feeling comfatable and my heart rate was rising quite quickly
Monday 2x3x50m uphill
1= 3.49.....Fin 163.......Ave 148
......................................................Rec= 5.10......Ave 117
3.12.......Fin 165..........Ave 122
the second set was alot better suddenly was running alot better and was getting to the top speed where as the first set was just fast.
Tuesday- 4x 300m
............7.36......9.13.....10.37
............138.......142.......141
38.0.....39.7.....40.5.....41.1
was fast crusing with a comftable sprint at the last 100m- was not flat out but it felt quite good, just hae to get the times more consistant
Wendesday- 15min Fin 187....Ave 175.....Max 191
1-159
2-136
ran the same distance as last week in 13.33- Fin 191
this week felt alot better, didnt go so hard and kept a constant pace which was relaxed but relativly fast... one of the better runs at this pace this year
Thursday- 2x10x150m uphill
.........2.00...1.57...2.00...2.14..2.02..2.42...2.20...2.03...2.14
..........119.....121....127....124....131....126.....127....127....129
.30.....30......31.......29......30.....29.....29......30.....30.....29
156....159....167....172....168....000....168....171....166....173
Recovery= 10.07.......Ave 123
.........2.11....2.11..2.18...2.16...2.15..2.15...2.17....2.16...2.18
..........127....133....132....134....131....128....132.....135....128
.31......30.....30......30.....30.....30......31......30.......31.....29
161....173....171....167....169....173....169....169....171....172
was a good session, the hill was quite step but i was stayed relaxed all the way and it was only really the last 3reps where i could feel my bodt working.
Friday, 18 April 2008
12th-18th
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
..........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, 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
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