Saterday- 7 x80m steepish hill
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work
Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small
Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced
22.20min recover- lots of littlens so had to weight till they had cleared the track
1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast
Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday
Friday-rest
Thursday, 5 June 2008
Thursday, 29 May 2008
24th-30th
Saterday- 3x each leg hop and 6x 90m
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
2-32.5..................... Rec 3.28.....129
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
Saturday, 24 May 2008
17th-23rd
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
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
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.
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