Saterday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
Monday, 17 November 2008
Tuesday, 11 November 2008
8th-14th
Saterday
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Surrey Legue Cross Country 5miles.....30.32min
Faded after 10min....Ave Hr 181....fin 191
ran up the hills fine however on the flat is when i strugled never really got going, io would always fade when the HR reached 194.....however a drop by one or two and i could go again
the course was very mudy and good fun, a propa cross country if you ask me!!
1-163
2-139
Sunday
91.07.....Fin 145.....Ave 137.....Max 148
1-115
2-107
Monday
Morning- 58.55 Fin 134.....Ave 130.....max 138
1-107
2-97
evening- 34.09....Fin 146.....Ave 143.....Max 156
1-109
2-107
tried to keep HR at about 150. after 2min rest did 3x50m sprints on road
Tuesday
Morning- 44.15....Fin 137....Ave 135....max 147
1-103
2-105
this was a weired run was running slowly but at constant pace but hr would just jump about from 130 to 143 with out ant noticable change in effort
evening- 5x5min
...........86........88......86.......90
...........143.....140.....150.....154
..5........5..........5........5.........3
174.....178.....176.....170.....178
1-138
2-120
was again at back of pack, was running easy, had a convo with person next to me on 4th rep, problem is i can run comftable and faster when i increase my stride by quite a bit but the HR goes to about 180, it still wouldnt be as fast the leading pack though, however i dont know how long i coud sustain it for
Wednesday
Lunch Time- 39.53.....Fin 157......Ave 147
1-124
2-108
last 10min turned into a fartlek session , crusied as fast as i could at 165hr and then recoverd and did it again
Evening- Circuits.....didnt feel to bad for this compared to previous weeks, the next day i also felt fine
Thursday
Morning- 44.40.....Fin 141.....Ave 130
1-108
2-96
actually felt surprisingly fresh comapred to the other weeks, almost felt bouncy
Evening- 400m group, 4 sets x 45, 30, 15.......5.15min recovery
.........30......30
..........162.....166
.45......29......16
155.....166.....163
5.13....Ave 115
...........162.....166
.45........30.....15
169.....173.....172
5.14..Ave 118
.............30......30
...........161......162
.45.......30......15
173.....174.....169
5.13....120
............30.......30
............162.....166
.45.......30.......15
172.....175.....187
1-130
2-115
the last 5seconds of the 45sec rep my legs would become suddenly very tight
Friday
rest
Sunday, 2 November 2008
1st-7th
Saterday
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
Bradgate park- hard up hilld
-----1.39.....3.41.....6.00...2.21....4.44....2.07
------166.....158.....174.....161.....167.....151
104.....60.......82......165.......96.......72.......39
187.....182.....188.....192.....186.....190.....176
1.17....4.12
171.....150
.31........70
183.....187
20min warm down Fin 139.....Ave 145
1-111
2-101
Would always start of strong but as soon as the gradient of the hill changed rapidly i would struggle and slow down, for most of the runs i was comftable running next to a 5k runner but he was more conistant and i would often fade on the last 20m of the hill
Sunday
93.38.....Fin 160.....Ave 135.....Max 163
1-117
2-108
ran the lasts 10mins harder, fast steady but comfatble
Monday
morning- 58.21.....Ave 136....Fin 144......Max 144
1-109
2-101
evening- 57.42......Fin 157.....Ave 149.....Max 162
1-123
2-113
on the road, mainly a flat course with a couple of gradual hills. felt fast and easy on this run with a long stride and never really faded
Tuesday
Morning-57.15.....Fin 144.....Ave 133.....Max 144
1-103
2-97 (YEAH)
Evening- 10x2min
.............1.......1...........1.......1........1..........1
...........150.....154.....157.....157.....159.....159
..2........2.......2.........2........2........2.........2
163.....175.....178.....173.....177.....175.....175
1..........1.........1
158.....158.....163
2...........2........2
173.....177.....180
1-141
2-124
was in the pack pack but the group was large so the leader were probab;y only 80m in front
felt very relaxed and easy
Wednesday
Lunch Time- 47.55......Ave 142.....Fin 153.....Max 156
1-109
2-105
Evening= circuits
Thursday
didnt have a very good night sleep and had picked up a cold so slepty in and decided not to run in the morning. however was not feeling much better by the evening so took the day off
Friday-rest
Thursday, 30 October 2008
25th-31st
Saterday
lake district walk,however it chucked it down with rain, there was a months rainful in one day!! so everywhere was flooded, it wasnt much fun, so in the end managed 2.30hrs of walking before ending up in a local pub for 5hours, we sort of flooded the pub so dont think the bar men were best please
sunday
was alot better day for walking, walked up Hellvalin which was spectacular, took about 4hours
Monday and tuesday
rest, i felt ok by tuesday but decided to stay off as by the end of last week i was feeling quite tired and was ready to take a couple of days break
Wednesday
Luchtime- 52.30 Fin 152.....Ave 149.....Max 163
1-121
2-111
Evening- 30min warm up/down and then circuits
this day nackers the hell out me and found the circuits hard, i know i can do them but i think such a short rest between sessions (about 3 and half hours) really tires me out
Thursday
was not feeling to bad or tight unlike last weel
Morning- 57.13.....Fin 148.....Ave 137
1-101
2-100 (nearly below the big 1 0 0)
evening- 400m group 3(3x150m)
............98.....101
..........152.....148 9.41
.19.......19......20 Ave 128
163.....---.....171
..........68.......69
.........157.....159 9.39
20.....20......20 Ave 127
---.....---.....---
.........38.......39
.........171.....179
20.....21......21
---.....---.....181
1-154
2-129
this session felt very strange as this seemed fast but when in form it is quite a comftable pace so did feel odd. never really got going and had very little form, technique seemed quite inconsitant, was nice to stretch legs though.....was in the second fastest group and they all had much faster accelration at the begging but i would often be level by the end. last rep felt like cramp was setting in in calfs
Friday
rest
anythoughts about this 5 peak challange in june
lake district walk,however it chucked it down with rain, there was a months rainful in one day!! so everywhere was flooded, it wasnt much fun, so in the end managed 2.30hrs of walking before ending up in a local pub for 5hours, we sort of flooded the pub so dont think the bar men were best please
sunday
was alot better day for walking, walked up Hellvalin which was spectacular, took about 4hours
Monday and tuesday
rest, i felt ok by tuesday but decided to stay off as by the end of last week i was feeling quite tired and was ready to take a couple of days break
Wednesday
Luchtime- 52.30 Fin 152.....Ave 149.....Max 163
1-121
2-111
Evening- 30min warm up/down and then circuits
this day nackers the hell out me and found the circuits hard, i know i can do them but i think such a short rest between sessions (about 3 and half hours) really tires me out
Thursday
was not feeling to bad or tight unlike last weel
Morning- 57.13.....Fin 148.....Ave 137
1-101
2-100 (nearly below the big 1 0 0)
evening- 400m group 3(3x150m)
............98.....101
..........152.....148 9.41
.19.......19......20 Ave 128
163.....---.....171
..........68.......69
.........157.....159 9.39
20.....20......20 Ave 127
---.....---.....---
.........38.......39
.........171.....179
20.....21......21
---.....---.....181
1-154
2-129
this session felt very strange as this seemed fast but when in form it is quite a comftable pace so did feel odd. never really got going and had very little form, technique seemed quite inconsitant, was nice to stretch legs though.....was in the second fastest group and they all had much faster accelration at the begging but i would often be level by the end. last rep felt like cramp was setting in in calfs
Friday
rest
anythoughts about this 5 peak challange in june
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
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