2nd-8th

Saterday- Race Kingston.....800m= 2.01.8
1500= 4.25

Sunday
went for a 20.48min run........Ave 176........Fin 180
1-135
2-120

wanted to go for longer but found my calfs where very tight and i was started to slow down so thought it was best to stop here as so far the run had been quite high quilty and strong

Monday
2x3x70m on slight hill

Ave time= 10sec....HR 160 end rep.....

Recoverys= 2.30min, begin rep when HR= 120

Between set 4.35 recovery
1-135
2-121
session was goog and was moving quite smoothly

Tuesday
9x150m (22seconds).......HR= 165-173
10x150m (23seconds).... HR= 168-178

9min rest between sets
this session felt good in terms my stride felt long and generally technique felt pretty good however the grond was quite uneven which meant i was twisting a bit and my speed suffed for it however it was good crusing pace

Wednesday
feeling a little fragile from yesterday ran in water instead, did 1,2,3,3,2,1,1,2 min reps with half the recovery of the rep

Thursday
5x200m hill

............5.33.....6.48.....728.....9.22
.............127.....121.......127........125
28.8.....29.1.....28.9.....30.0.....30.1

the start always feels slow and takes me about 70m to get going, aftereach rep the recovery felt weird, very much like the period going from winter into summer where your body is adjusting to the change so felt out of breath and shoulder felt quite heavy during rep

Friday rest

12th-18th

Saterday- 2x10x30sec hard on bike.....
1=Ave Fin 145-155
rec= 1min each rep= 125-133
15min recovery= 94
2= Fin 155-165......Rec 120-130

sunday 45min run.....Fin 153.....Ave 137......max 166

Monday- Gym lightish weights

tuesday- 49.30min ave 141.....fin 140.....max 154
1-119
2-109

wednesday- 39min .....fin 153.....ave 147.....Max 156
1-119
2-117

Thursday- swimming as warm up
3x5x30seconds running in water with 15sec recovery

Friday- rest

5th-11th

saterday- 45min easy run with alex B.....Ave 131

Sunday- ---------rest

Monday- Gym Bike 50min.....Ave 120-150 max 165

Tuesday- Bike.....3x5min hard
1- Fin 172.....Rec 5.00.....118
2- Fin 178.....rec 6.00.....118
3- Fin 180

wednesday- swimming- 40 lengths + 2,4,6,8 hard lengths with full recvoery
Thursday- rest
Fridayrest

28th-4th

Saterday- 800m- 2.00.7....first 600m in 86seconds so was pleased, however last 200m frooze horriably and slowed right down
HJ= 170m
400m= 52.00- felt relaxed, slowd down on the last bend put stayed strong, and finsihed strong in last 60m

Sunday- 45.50.....Ave 129.....Fin 129
feeling quite tight, left hip aching

Monday- 5x150 on gradual grasshill
1- 19.6...................5.11.....120
2- 20.0..................5.14.....119
3- 19.9..................5.04.....118
4- 19.7..................5.35.....126
5- 19.7
...................1-145
...................2-133

felt like i was moving fst and nicly
last 20m though i could feel technique being lost

Tuesday- 2.5 mile warm up 3xstrides

wednesday- Watford Open- 400m 52.3......... think i went of to quick as the last 100m frooze again, felt like i was really pushing but i couldt stay strong.....afterwads left Hamstring was VERY tight and in warm down could not stride out and was a struggle to lift knee

Thursday- went for a warm down and to test my hamstring- very tight and tender, could barly run (couldnt lift my left leg, almost draging it on the floor)
Went gym to try and work the muscle lightly

Friday- rest

went to the physio on Monday 7th and found that i have damaged an old injury that i failed to fix when i was 14, physio said should be ok by a weeks time if i do the strengthen excises, these should hopfully repair the muscle compltly

Have also been for run on saterday and there was a marked inprovment from Thursday as i could run comfatbly at a slow pace but could not stride out......Physio has told me to do no fast work untill compltly healed

21st-27th

Saterday- 6x length of park, down hill- 800m pace

..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193

good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week

Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137

good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder

Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111

Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up

Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that

Thursday- 2x10 (2) x180m- gradual hill into the wind

.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118

.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...

90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189

1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps

Friday- rec

31st-6th

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

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

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