Saterday - 4xlength of park (2x up, 2xdown)
1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7
1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session
Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one
Monday- 5x4x30m
Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105
Tuesday- 6x150
1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago
Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119
poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run
Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility
Friday rest
Saturday, 24 May 2008
Wednesday, 14 May 2008
10th-16th
Saterday- Surreys 400m
Heat- 51.77
Final- 51.68
the heat felt pretty comftable- endedup relaxing alot over the last 30m - planned to save energy but probably did little good
Final was feeling ok, didnt get the greatest start. last 200m got going and had cought the group however someones number got stuck to my spicks and i rekon it affected 4-5 of my strides.also did the arm technique in the last 100m which is bloody tough and could feel my legs going faster but my shoulders did tighten up quite alot
Sunday- Surreys 800m
Final- 159.68
overall it was a good tactical race and i felt strong, unfortunatly the biggest dissapointment is the fact i let the leader get so far ahead. i didnt go of as fast as usal and ended up stuck at the back of the pack and by the bend the leader had attacked whilst the group i was behind failed to react and i was not brave enough to attack round the bend and ended up weighting till the stright-
lleaders first lap= 55
mine= 57
pack 59
dissapointed that i was not aggressive enough to catch him, one other ran with me but i lost him with 200m left
Monday- 47.18 min.......Ave 130.....Fin 133.....Max 145
1-107
2-96
Tuesday- 8x 900m park?
...........2.........2..........2..........2.......2.........2.........2....
..........122.....123.....125.....128.....129....124.....128
3.42...3.49...3.52...3.51....3.51....3.51...3.49....3.48
171.....174.....174.....178.....177.....175.....177.....179
1-142
2-119
good session, wasnt really fast hawkins about 20seconds ahead however was consistant and relaxed
Wednesday- 15.04.....Fin 183....Ave 173.....Max 188
1-150
2-126
running well untill about 10min where my heart rate was low for speed, however by 10min my legs couldnt keep up with the lower heart rate (168) but run was still feeling pretty comftable
Thursday + friday rest
Heat- 51.77
Final- 51.68
the heat felt pretty comftable- endedup relaxing alot over the last 30m - planned to save energy but probably did little good
Final was feeling ok, didnt get the greatest start. last 200m got going and had cought the group however someones number got stuck to my spicks and i rekon it affected 4-5 of my strides.also did the arm technique in the last 100m which is bloody tough and could feel my legs going faster but my shoulders did tighten up quite alot
Sunday- Surreys 800m
Final- 159.68
overall it was a good tactical race and i felt strong, unfortunatly the biggest dissapointment is the fact i let the leader get so far ahead. i didnt go of as fast as usal and ended up stuck at the back of the pack and by the bend the leader had attacked whilst the group i was behind failed to react and i was not brave enough to attack round the bend and ended up weighting till the stright-
lleaders first lap= 55
mine= 57
pack 59
dissapointed that i was not aggressive enough to catch him, one other ran with me but i lost him with 200m left
Monday- 47.18 min.......Ave 130.....Fin 133.....Max 145
1-107
2-96
Tuesday- 8x 900m park?
...........2.........2..........2..........2.......2.........2.........2....
..........122.....123.....125.....128.....129....124.....128
3.42...3.49...3.52...3.51....3.51....3.51...3.49....3.48
171.....174.....174.....178.....177.....175.....177.....179
1-142
2-119
good session, wasnt really fast hawkins about 20seconds ahead however was consistant and relaxed
Wednesday- 15.04.....Fin 183....Ave 173.....Max 188
1-150
2-126
running well untill about 10min where my heart rate was low for speed, however by 10min my legs couldnt keep up with the lower heart rate (168) but run was still feeling pretty comftable
Thursday + friday rest
Thursday, 8 May 2008
3rd-9th
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
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, 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
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