saterday
rest was feeling quite tight and tierd from the pervous week, was aos frustrated a little as it chucked it down with rain the whole day
Sunday
day appreard to be nicer so thought about ding fast session however was VERY windy so decided to work on accelartion, however i just couldnt get going, my running felt heavy and it almost felt as if i was running faster than my legs could take me ....got quite frustrated so the session was very unorganised.....went from a couple of flat out 40m sprints to about 1x crusing pace going into sprint over about 30seconds and then vis versa.....finsihed session very frustrated and then went for a long cycle ride with my dad to ge ride of some frustration and as a warm down....went for about 3hours and enjoyed my self.
Monday
15.06 fast run
normal cicuit = 14.42 so that is 1seconds slower than my best time
Ave HR 183
Fin HR 196
1- 167
2- 136
the running felt alot more stable and my hips twisted very little, i was trying to make sure my running was smooth (not bouncing) but also going fast and i felt like i acheived it.
also did a couple of shor sprints at the end which felt quite fast so is a big confidence boost after a dissapointing couple of days over the weekend
Tuesday
20min warm up and then 3x 130m stride picking up speed staying strong, session aimed to keep me fresh for wednesday as i am planning to do the 400m race
Wednesday
300m.....200m.....400m......200m.....300m
................143..........142..........150.........146
44............27.............60...........26.............41
174.........................191............177...........186
1-165
2-146
really ejoyed this session, bit of discipline in the session made it fly by. Got into quite a good pace and it was pretty comftable
the 2x300s and the 400 was ran uphill whilst the 200ms down hill in the park
the first 3 reps felt good an easy but that last 300m, espacially the last 50-80m i could feel my legs burning and effort was deffently the hightest compared to the other reps, my recovery was good after the session esspically aerobiclly but my legs remained quite heavy and flopy afterwads
Thursday -
300.....200.....400.....200.....300
...........140......141......158......148=======Starting HR
37........25........57........27........44========Time
196.................194.......185......182=======Finishing HR
1-156
2-145
couldnt stand up after the session and mouth was very dry,
Friday - rest
Monday, 11 August 2008
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.....
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
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
Thursday, 17 July 2008
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
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
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
Monday, 7 July 2008
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
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
Thursday, 26 June 2008
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
..........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
Thursday, 5 June 2008
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
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
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