Monday, 20 October 2008
Saturday, 18 October 2008
18th-24th
Saterday
morning session with middle distance group at bradgate park- farlek session, pushing hills
------3.13....5.52....3.09...4.54
------168......186.....172.....173
.53....1.22.....3.01....1.13.....1.13
188.....192.....195.....189.....192
10min steady jog warm down= Fin 157
2-127
started off with a warm up which i thought was quite fast, HR got up near the 170s but i was running quite comftable and able to talk, this was prob about 15-20mins.
the session was sprinting up hills and jogging to the next one. i wasnt in the leading group going up hill but i was getting closer espically with the steeper and longer hills. i was comftably a head of my old cross country buddy who always thrashes me at cross country and was comftably ahead of an athlete with the same 800m pb.
the run was not fast up the hill it was just a lot of lactic, legs became VERY heavy, only notice how tired you where once at top of hill. most of the group finished after 25mins but there was a group of 5 going to do another hill and then 10min warm down so thought i would join them as i was starting to run well. kept up with them fine but was about 30m behind leading 3 (i was sort in middle by myself)
the only negative i can think of is that my HR seemed quite high during the warm up and downs for a relative slow pace however didnt really feel any onset of lactic at 170HR....really enjoyed session though
Sunday
Hiking up in the peak district (Win hill). total time out was 5 hours, had three breaks averageing out to about 20-30mins.
reckon we coverd about 22km with some pretty good hills, good fun overall
Monday
rest- was feeling quite fatigued, although probably could have gone out for a run thought it was best not to as i was worried about catching a cold
Tuesday
Morning- 52.10.....Fin 149.....Ave 133.....Max 153
1-113
2-104
evening- 35min steady relaxed pace, ran with two second years, didnt have HR moniter so just ran relaxed, comftalble talking pace, route is 4.5miles
Wednesday
LunchTime- 56.00 Fin 137.....Ave 136.....Max 146
1-106
2-104
fellt slower than normal and HR was nearer 140 than normal
got home, had lunch washed and did an hours work and then had to go warm up for circuits....felt very strange
evening- Circuits- 30min warm up+warm down
these circuits were hard and for the last two days have felt the after effect, feeling quite tight
Thursday
morning- 61.37.....Fin 138.....Ave 133.....Max 143
1-106
2-101
this was hard as my legs felt tight after circuits so couldt really stretch out. last 10mins on the road and it become more comftable
Evening- 3(5x15sec) 45sec recovery, 5min rest in between sets
for some reason found the first set the hardest but from then after it was good as i started to stride out and lossen. in the last 2-3reps of the 2nd-3rd sets i was in leading group
HR got to about 175 in each rep
Recovery set 1= 140-150
Set 2= 146-160
Set 3= 155-162
Friday
resting, quite tired, in an almost slothish state, am doing everything very slowly and without urgency
morning session with middle distance group at bradgate park- farlek session, pushing hills
------3.13....5.52....3.09...4.54
------168......186.....172.....173
.53....1.22.....3.01....1.13.....1.13
188.....192.....195.....189.....192
10min steady jog warm down= Fin 157
2-127
started off with a warm up which i thought was quite fast, HR got up near the 170s but i was running quite comftable and able to talk, this was prob about 15-20mins.
the session was sprinting up hills and jogging to the next one. i wasnt in the leading group going up hill but i was getting closer espically with the steeper and longer hills. i was comftably a head of my old cross country buddy who always thrashes me at cross country and was comftably ahead of an athlete with the same 800m pb.
the run was not fast up the hill it was just a lot of lactic, legs became VERY heavy, only notice how tired you where once at top of hill. most of the group finished after 25mins but there was a group of 5 going to do another hill and then 10min warm down so thought i would join them as i was starting to run well. kept up with them fine but was about 30m behind leading 3 (i was sort in middle by myself)
the only negative i can think of is that my HR seemed quite high during the warm up and downs for a relative slow pace however didnt really feel any onset of lactic at 170HR....really enjoyed session though
Sunday
Hiking up in the peak district (Win hill). total time out was 5 hours, had three breaks averageing out to about 20-30mins.
reckon we coverd about 22km with some pretty good hills, good fun overall
Monday
rest- was feeling quite fatigued, although probably could have gone out for a run thought it was best not to as i was worried about catching a cold
Tuesday
Morning- 52.10.....Fin 149.....Ave 133.....Max 153
1-113
2-104
evening- 35min steady relaxed pace, ran with two second years, didnt have HR moniter so just ran relaxed, comftalble talking pace, route is 4.5miles
Wednesday
LunchTime- 56.00 Fin 137.....Ave 136.....Max 146
1-106
2-104
fellt slower than normal and HR was nearer 140 than normal
got home, had lunch washed and did an hours work and then had to go warm up for circuits....felt very strange
evening- Circuits- 30min warm up+warm down
these circuits were hard and for the last two days have felt the after effect, feeling quite tight
Thursday
morning- 61.37.....Fin 138.....Ave 133.....Max 143
1-106
2-101
this was hard as my legs felt tight after circuits so couldt really stretch out. last 10mins on the road and it become more comftable
Evening- 3(5x15sec) 45sec recovery, 5min rest in between sets
for some reason found the first set the hardest but from then after it was good as i started to stride out and lossen. in the last 2-3reps of the 2nd-3rd sets i was in leading group
HR got to about 175 in each rep
Recovery set 1= 140-150
Set 2= 146-160
Set 3= 155-162
Friday
resting, quite tired, in an almost slothish state, am doing everything very slowly and without urgency
Saturday, 11 October 2008
11th-17th
Saterday
3x1000m? on grass undualting
..........3.23...3.21
...........128.....143
3.17....3.18...3.27
184.....185.....189
tried pushing hard but took a while to get into a good rythem. the last rep was slower as i think i was not as sharp going round the corners. last 200m of each rep probably hardest (was also up hill)
Sunday
114.14min......FIN 144......Ave 135......Max 150
1-116
2-111
Monday
morning- 55.52.....148......Ave 133.....Max 150
1- 109
2-104
Evening- 56.29.....Fin 142.....Ave 133.....Max 154
1-115
2-107
first 30min was not very fast and could feel that i had been for a run earlier in the morning but after that got into quite and easy rythem
Tuesday
Morning- 54.55.....Fin 144.....Ave 134
1-107
2-102
Evening- 44.54.....Fin 171.....Ave 163
1-132
2-117
run with group but still i was at the back despite running at a faster pace (tried to keep HR at 160)
Wednesday
55.36.....Fin 145......Ave 136......Max 151
1-101
2-101
then ran stright to circuit training, circuit training was good, the reps were hard but once finished felt like i could have done more
Thursday
Training with 400m group on grass
(4)x 45sec, 30sec, 15sec........3sec recovery
...........28.......28 30........30
..........140....140 4.15rec 148.....154
.45......30......16 45.......29.......15
---.....167.....--- ---.....164.....162
30.......29 30.......30
5.13rec ..........154.....160 5.00................157.....167
45......30......15 45.......32.......16
164.....174.....165 164.....174.....165
first couple of sets i took as a warm up as i saw my dad so didnt have time to do a propa warm up. so the first two where relaxed and really i was bearly out of breath and was probably in mid pack
by the last set i was in leading group for the 45sec rep and leading for the 30+15sec rep but this could be because the others were quite deep in lactic as the coach was making everyone go fast for the 45sec rep and then keep speed up for the others, so i actually cheated in this session as i never really got into lactic.
Friday
rest
3x1000m? on grass undualting
..........3.23...3.21
...........128.....143
3.17....3.18...3.27
184.....185.....189
tried pushing hard but took a while to get into a good rythem. the last rep was slower as i think i was not as sharp going round the corners. last 200m of each rep probably hardest (was also up hill)
Sunday
114.14min......FIN 144......Ave 135......Max 150
1-116
2-111
Monday
morning- 55.52.....148......Ave 133.....Max 150
1- 109
2-104
Evening- 56.29.....Fin 142.....Ave 133.....Max 154
1-115
2-107
first 30min was not very fast and could feel that i had been for a run earlier in the morning but after that got into quite and easy rythem
Tuesday
Morning- 54.55.....Fin 144.....Ave 134
1-107
2-102
Evening- 44.54.....Fin 171.....Ave 163
1-132
2-117
run with group but still i was at the back despite running at a faster pace (tried to keep HR at 160)
Wednesday
55.36.....Fin 145......Ave 136......Max 151
1-101
2-101
then ran stright to circuit training, circuit training was good, the reps were hard but once finished felt like i could have done more
Thursday
Training with 400m group on grass
(4)x 45sec, 30sec, 15sec........3sec recovery
...........28.......28 30........30
..........140....140 4.15rec 148.....154
.45......30......16 45.......29.......15
---.....167.....--- ---.....164.....162
30.......29 30.......30
5.13rec ..........154.....160 5.00................157.....167
45......30......15 45.......32.......16
164.....174.....165 164.....174.....165
first couple of sets i took as a warm up as i saw my dad so didnt have time to do a propa warm up. so the first two where relaxed and really i was bearly out of breath and was probably in mid pack
by the last set i was in leading group for the 45sec rep and leading for the 30+15sec rep but this could be because the others were quite deep in lactic as the coach was making everyone go fast for the 45sec rep and then keep speed up for the others, so i actually cheated in this session as i never really got into lactic.
Friday
rest
Saturday, 4 October 2008
4th-10th
Saterday
4x400m? 2xdown hill at begging then gentle climb 2x gentle sloop at begging, up hill at end
...........4.10...4.21....4.34
...........124.....182.....121
60.8...59.5....56.6...58.5
186.....177.....182.....177
session was ok, probably could have done more but as it is still freshers week had to make sure i was back in time for going out.
the run felt fine on all reps for the first 40seconds but feel legs get heavy last 10-15seconds but dont think it really effected my speed.....was not flat out
Sunday
116.50min.....Fin 141.....Ave 139..... max 151
1- 116
2- 113
Monday
33.40.....Fin 163.....Ave 156.....Max 168
1-131
2-123
first 15mins thought mhy HR moniter was broken as i felt like i was moving at some speed at what was a steady hr....my legs were struggling to keep up
was feeling to great in the morning so didnt want to risk it, however i did run to tesscos which was 15mins away and then had to run back with a hudge ruck sack with all my shopping in it as i was going to be late for my lecture.....was good strength training!
have also got this mounterning training which will be intressting so pretty busy day
Tuesday
Morning- 64.00min.....Ave 138.....Fin 133.....Max 150
2-107
Slow
Evening- 56.32.....Fin 156.....Ave 153
2-112
supposed to be with group but they went off to quick so ended up doing steady run by my self
Wednesday
Morning- 58.46....Fin 137.....Ave 133.....Max 146
1-111
2-101
faster than yesterday morning, same route, rate stayed alot more constant compared o yesterday morning, was still quite slow though
Evening- circuit training....was an introduction so was very easy, just getting to grips, very unstructured
meet ricky sooos
Thursday
morning- felt ok but didnt want to overdo my first weeks training wanted to end the week feeling good so i could do it all agin next week
evening- joined 400m group, 2x8x30sec
............27.........27......27......29.........29.......29.......27
...........143......144.....151.....152.....152.....152......161
.31........32.......32.......31......31.........28........31........31
159.....155.....150.....162.....167......160......168.....171
4.00 rest.....Fin 110
..........149.....149.....161.....164.....165....160......163
.31.......32......32.......31........31......31......32........38
156....153.....172.....170.....171.....169.....173.....180
ran with the 400 m group. really easy and relaxed but i am alot fitter thanall of the frehers that where there, several on floor after set had finished
Friday
4x400m? 2xdown hill at begging then gentle climb 2x gentle sloop at begging, up hill at end
...........4.10...4.21....4.34
...........124.....182.....121
60.8...59.5....56.6...58.5
186.....177.....182.....177
session was ok, probably could have done more but as it is still freshers week had to make sure i was back in time for going out.
the run felt fine on all reps for the first 40seconds but feel legs get heavy last 10-15seconds but dont think it really effected my speed.....was not flat out
Sunday
116.50min.....Fin 141.....Ave 139..... max 151
1- 116
2- 113
Monday
33.40.....Fin 163.....Ave 156.....Max 168
1-131
2-123
first 15mins thought mhy HR moniter was broken as i felt like i was moving at some speed at what was a steady hr....my legs were struggling to keep up
was feeling to great in the morning so didnt want to risk it, however i did run to tesscos which was 15mins away and then had to run back with a hudge ruck sack with all my shopping in it as i was going to be late for my lecture.....was good strength training!
have also got this mounterning training which will be intressting so pretty busy day
Tuesday
Morning- 64.00min.....Ave 138.....Fin 133.....Max 150
2-107
Slow
Evening- 56.32.....Fin 156.....Ave 153
2-112
supposed to be with group but they went off to quick so ended up doing steady run by my self
Wednesday
Morning- 58.46....Fin 137.....Ave 133.....Max 146
1-111
2-101
faster than yesterday morning, same route, rate stayed alot more constant compared o yesterday morning, was still quite slow though
Evening- circuit training....was an introduction so was very easy, just getting to grips, very unstructured
meet ricky sooos
Thursday
morning- felt ok but didnt want to overdo my first weeks training wanted to end the week feeling good so i could do it all agin next week
evening- joined 400m group, 2x8x30sec
............27.........27......27......29.........29.......29.......27
...........143......144.....151.....152.....152.....152......161
.31........32.......32.......31......31.........28........31........31
159.....155.....150.....162.....167......160......168.....171
4.00 rest.....Fin 110
..........149.....149.....161.....164.....165....160......163
.31.......32......32.......31........31......31......32........38
156....153.....172.....170.....171.....169.....173.....180
ran with the 400 m group. really easy and relaxed but i am alot fitter thanall of the frehers that where there, several on floor after set had finished
Friday
Thursday, 2 October 2008
sep27th-3rd
Saterday
105.46......Fin 146.....Ave 141
1-127
2-121
basically just exploring trying to find as many hills as possiable, whole area is very undulating
Sunday
Football + dodgeball
Monday
34.12.....Fin 170.....Ave 157.....Max 171
smooth run but was still exploring so stopped a couple of times
Tuesday
48.53.....Fin 151.....Ave 140.....max 160
1-119
2-114
dont know if it was me or the course but this felt very comftable and fast for the effor i was putting in , it felt easy and relaxed
Wednesday
58.17.....Fin 158.....Ave 147
1-123
2-115
still exploring but running is comftable and is starting to get effortless after about 20min
Thursday
58.42.....Fin 127.....Ave 137.....Max 150
1-113
2-107
felt tired and was deffently the slowest run of the week
however did find a very good park to do quilty sessions on
Friday
planning to sleep most of the day once accomidation has been sorted
105.46......Fin 146.....Ave 141
1-127
2-121
basically just exploring trying to find as many hills as possiable, whole area is very undulating
Sunday
Football + dodgeball
Monday
34.12.....Fin 170.....Ave 157.....Max 171
smooth run but was still exploring so stopped a couple of times
Tuesday
48.53.....Fin 151.....Ave 140.....max 160
1-119
2-114
dont know if it was me or the course but this felt very comftable and fast for the effor i was putting in , it felt easy and relaxed
Wednesday
58.17.....Fin 158.....Ave 147
1-123
2-115
still exploring but running is comftable and is starting to get effortless after about 20min
Thursday
58.42.....Fin 127.....Ave 137.....Max 150
1-113
2-107
felt tired and was deffently the slowest run of the week
however did find a very good park to do quilty sessions on
Friday
planning to sleep most of the day once accomidation has been sorted
sep20th-26th
Saterday
nothing..... rember feeling very tired
Sunday
cycle ride with dad
56.47.....ave 129
12.20 rest ave 95
80.58......ave 128
dont know why but i actually struggled to keep up with my dad and there were points where my legs where burning
Monday
49.20.....Fin 165.....Ave 150
1-124
2-113
Tuesday
6x200m with fast recoveries with hawkins
------.81........83.......79......89.......99
------165.....168.....179.....171.....170
.31.......29........29.......29......29.......29
175.....185.....186.....193.....192.....189
wanted one last session with hawkins and i hadnt done a hard session that week so thought i should push my self a little
the reps felt faster than they actually where but also felt comftable and was ahead of hawkins in all of the reps despite him trying to out run me on the recoveries
Wednesday
54.17.....Fin 158.....Ave 146.....Max 159
1-119
2-110
morning run, first 20min horriable and tight but last 15min started to get into a rythem
Thursday
traveling to uni
Friday
uni
nothing..... rember feeling very tired
Sunday
cycle ride with dad
56.47.....ave 129
12.20 rest ave 95
80.58......ave 128
dont know why but i actually struggled to keep up with my dad and there were points where my legs where burning
Monday
49.20.....Fin 165.....Ave 150
1-124
2-113
Tuesday
6x200m with fast recoveries with hawkins
------.81........83.......79......89.......99
------165.....168.....179.....171.....170
.31.......29........29.......29......29.......29
175.....185.....186.....193.....192.....189
wanted one last session with hawkins and i hadnt done a hard session that week so thought i should push my self a little
the reps felt faster than they actually where but also felt comftable and was ahead of hawkins in all of the reps despite him trying to out run me on the recoveries
Wednesday
54.17.....Fin 158.....Ave 146.....Max 159
1-119
2-110
morning run, first 20min horriable and tight but last 15min started to get into a rythem
Thursday
traveling to uni
Friday
uni
Saturday, 13 September 2008
13th- 19th
Saturday
5km relays at Wimbledon road run (3rd leg).....18.20
had a great start running alongside someone from Herne Hill and kept up with him for almost 8mins, he left me going up a hill but i remained quite strong just didn’t react well enough
then on the flat ran well and held off another athlete able to accelerate and knock his confidence.
however the last 8mins were awful and it was pretty much downhill or flat, there was about an 800m steep decline and i faded, couldn’t relax down the hill and several people over took me and then on the flat couldn’t get into any rhythm and pace had dropped off quite a bit and was beaten by a rival who i wouldn’t consider to have a great endurance base
so a run with two halves!
Sunday
95.17min.....Fin 147.....Ave 139.....Max 151
1-117
2-115
this run was faster than last week and was able to add in a loop around the wells which probably took about an extra 7-10min. HR also did not jump around so much
Monday
31.46min.....Fin 169.....Ave 152.....Max 169
1-127
2-118
tried to build up to 165 bpm gradually so that i would be running fast and easy at a high HR instead of getting to target HR within 10min and then running the last 15min at a slower pace with a high HR
The last 10min i sustained my HR at 165 with the last 3min rising a little.
Tuesday
8x500m on track with steeple
..........4.13....4.18....4.30....4.14....4.01....4.12...3.54
...........142.....143.....142.....146.....135.....133....138
.94.....109.....107.....108.....110.....111.......112.....111
181.....181.....182.....180.....179.....179.....178.....179
Wanted to run at least 600m but hawkins went of harder than i expected so buy 400m my HR was at threshold and on the whole the last 100m the HR crept over threshold and could start to feel a little bit of stress so thought best to stop.
Thought this was best as if i were to run 600m the last 200m would have been slower so probably would have defeated the training effects. on the whole i kept up with hawkins, he was quicker into/off the steeple but i would then try to catch up and cruise next to him .
Was this session ok that i went over threshold for about 20sec or must i try and keep it under in sessions like this.?
Wednesday
36.00min.....Fin 137.....Ave 137
2-112
ran to the gym and did leg press 60kg on each leg 4x5 (didnt want to do to much)
Thursday
Nescott Fartlek with 3 others
------..67........62.....5.15....2.15....1.51....1.51...1.20.....1.50
------.148.....150.......161.....156.....157.....155.....142.....150
.56.......40.....51.......49........43......52.....86......2.48....35
163.....167.....165.....168.....165.....170.....169.....170.....168
ran relaxed and did not go into stress really at any point. manged to keep up with the group of 3others and i ran comftably next to Will parker who was crusing along side next to me talking to each other. the recovery runs were continous so jogged all the time, my hr was during the recoveries where about 10-15beats higher than hawkins
rest
5km relays at Wimbledon road run (3rd leg).....18.20
had a great start running alongside someone from Herne Hill and kept up with him for almost 8mins, he left me going up a hill but i remained quite strong just didn’t react well enough
then on the flat ran well and held off another athlete able to accelerate and knock his confidence.
however the last 8mins were awful and it was pretty much downhill or flat, there was about an 800m steep decline and i faded, couldn’t relax down the hill and several people over took me and then on the flat couldn’t get into any rhythm and pace had dropped off quite a bit and was beaten by a rival who i wouldn’t consider to have a great endurance base
so a run with two halves!
Sunday
95.17min.....Fin 147.....Ave 139.....Max 151
1-117
2-115
this run was faster than last week and was able to add in a loop around the wells which probably took about an extra 7-10min. HR also did not jump around so much
Monday
31.46min.....Fin 169.....Ave 152.....Max 169
1-127
2-118
tried to build up to 165 bpm gradually so that i would be running fast and easy at a high HR instead of getting to target HR within 10min and then running the last 15min at a slower pace with a high HR
The last 10min i sustained my HR at 165 with the last 3min rising a little.
Tuesday
8x500m on track with steeple
..........4.13....4.18....4.30....4.14....4.01....4.12...3.54
...........142.....143.....142.....146.....135.....133....138
.94.....109.....107.....108.....110.....111.......112.....111
181.....181.....182.....180.....179.....179.....178.....179
Wanted to run at least 600m but hawkins went of harder than i expected so buy 400m my HR was at threshold and on the whole the last 100m the HR crept over threshold and could start to feel a little bit of stress so thought best to stop.
Thought this was best as if i were to run 600m the last 200m would have been slower so probably would have defeated the training effects. on the whole i kept up with hawkins, he was quicker into/off the steeple but i would then try to catch up and cruise next to him .
Was this session ok that i went over threshold for about 20sec or must i try and keep it under in sessions like this.?
Wednesday
36.00min.....Fin 137.....Ave 137
2-112
ran to the gym and did leg press 60kg on each leg 4x5 (didnt want to do to much)
Thursday
Nescott Fartlek with 3 others
------..67........62.....5.15....2.15....1.51....1.51...1.20.....1.50
------.148.....150.......161.....156.....157.....155.....142.....150
.56.......40.....51.......49........43......52.....86......2.48....35
163.....167.....165.....168.....165.....170.....169.....170.....168
ran relaxed and did not go into stress really at any point. manged to keep up with the group of 3others and i ran comftably next to Will parker who was crusing along side next to me talking to each other. the recovery runs were continous so jogged all the time, my hr was during the recoveries where about 10-15beats higher than hawkins
overall really happy as last time i did this i rember feeling ill on the way back to the track and always thinking that this run was very long but this time it went very quickly and ran comftably back to the track and then back home which was about 30mins.
did feel quite drained afterwads though
Fridayrest
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