Saturday
Kingston and Sward Comp
800m= 1.59.05, first lap= 56. comftable upuntill about 250m to go.
i probably kicked to early. was finding the pace quite easy and the leader was slowing so i took the lead and picked it up after 320m and then basically lost all form with 150m togo.
400m rely
last leg= 51.9= felt strong and fast all way around, was quickest lap in my team and i was catching the leader. could feel legs getting heavey over last 50m but rememberd my arms which kept me going. dont think i used my arms enough over the last 200m of the 800m race.
for monday what session do you suggest...did you want me to do some hill/ sprints.
wont be able to run on track on tuesday so will be running by my self, any perticular session...free running?
Sunday
80.59.....fin 128.....Ave 145
1-109
2-102
had agiated my hamstring yesterday so it was really tight so never got going with this run and ened up running the the last hour very slowly
Monday
rested- sleepet round byrnes house and was tired so did not run
Tuesday
8xshort hill sprints on the downs
just did as many untill i felt like i was running well
Wednesday
22x200m? ( probably more like 190m
...........1.47....1.49.....1.56...1.50...1.51....157....1.53....1.50....1.51....1.45
...........136.....137.....135.....143.....143.....138.....143.....146.....143.....140
.39.......32.......32.....32.......33......32.......32.......33.......32......31.......32
162.....169.....174.....174.....173.....175.....170.....172.....175.....177.....179
1.54....1.49....1.52....1.51....1.49....1.55....1.42....1.50....1.42....1.42....2.04
143.....145......145.....145.....153....148.....156......157......159.....160.....157
.31........32.......32.......31.......31......31.......31.......31.......30.....30+6....30+16
170.....171......180.....178.....178.....179......176.....178.....180.....182.....192
1-162
2-137
Thursday
2x400m, 1x250m
56.1.....11.18- Ave 128
55.2.....10.39- Ave 128
31.3
1-155
2-136
good first 200m but tended to fade a little there after, legs were quite tired from training this week
Sunday, 19 April 2009
Monday, 13 April 2009
11th-17th
Saturday
2x400m on grase
58.5...11.05...59.5
183.....120.....195
this just didnt feel to good. felt dizzy whilst running and everything felt quite heavy whilst running.
so instead went for a 45min very slow jog just to relax and get the blood pumping. felt much much better, mood and physically for it
Sunday
75.00....Ave 153.....Fin 173
1-130
slower than last week but more even tempoed
like running at this pace and length. Makes you feel strong
Monday
10x300m 1500m pace on grass, up and then down
............82.......88.......78.......90.......91........86......78.......82......85
...........152.....153.....159.....147.....158.....160.....164.....165....168
.46.......44.......49......46.......49........45.......50......45.......48......45...+..16
172.....178.....185.....184.....187.....182.....188.....184.....187.....187.....189
1-160
2-134
best session of this type. felt strong and smooth. last rep tried to do the whole 400m but couldnt quite make it, a good 10m off.
Tuesday
Track- 3x200m, 400m group (same session as 2weeks ago- 5x200 3min recover
25.2..............7.11
25.1..............8.03
25.6
was still feeling fairly fresh and would have done another one if i was not racing this saturday.
i felt really comftable at this pace but still have slower starts compared to the group. takes me 120m to catch the front runner. Although he was not on form today as i was leading on my reps. stillneed to get leg speed quicker as i felt like i was running flat out but was not to bad after the reps.
Wednesday
Evening- 4x300m Down hill. Aimed to run fast but with little effort and i think i sucsedded at that
1. 42........7.06.....115
2. 39........7.48.....119
3. 39........8.43.....116
4. 39 + 17= a totel of 400m (length of park) in 56seconds so pretty pleased that run.
1-150
2-125
good session, still cutting down on the volume but during the last rep could feel my legs working in the last 17seconds. otherwise felt really easy, was watching the youngesters play football as i ran past them.
Thursday
3x350m on track
1. 46.6..........15.17
2. 45.7..........15.10
3. 46.3
Ran the first two reps with Ayrton (the best in this group, however no one in this group has run under 50seconds yet.) but the last rep he faded and i finsihed two seconds inront of him.
Generally i felt like i was running ok and it almost felt like i had another gear to go into as i was starting to pick up the pace over the last 100m. The last 150m seemed easier than the first 100m.
The First rep we did the first 200m around 25secs.
Friday
2x400m on grase
58.5...11.05...59.5
183.....120.....195
this just didnt feel to good. felt dizzy whilst running and everything felt quite heavy whilst running.
so instead went for a 45min very slow jog just to relax and get the blood pumping. felt much much better, mood and physically for it
Sunday
75.00....Ave 153.....Fin 173
1-130
slower than last week but more even tempoed
like running at this pace and length. Makes you feel strong
Monday
10x300m 1500m pace on grass, up and then down
............82.......88.......78.......90.......91........86......78.......82......85
...........152.....153.....159.....147.....158.....160.....164.....165....168
.46.......44.......49......46.......49........45.......50......45.......48......45...+..16
172.....178.....185.....184.....187.....182.....188.....184.....187.....187.....189
1-160
2-134
best session of this type. felt strong and smooth. last rep tried to do the whole 400m but couldnt quite make it, a good 10m off.
Tuesday
Track- 3x200m, 400m group (same session as 2weeks ago- 5x200 3min recover
25.2..............7.11
25.1..............8.03
25.6
was still feeling fairly fresh and would have done another one if i was not racing this saturday.
i felt really comftable at this pace but still have slower starts compared to the group. takes me 120m to catch the front runner. Although he was not on form today as i was leading on my reps. stillneed to get leg speed quicker as i felt like i was running flat out but was not to bad after the reps.
Wednesday
Evening- 4x300m Down hill. Aimed to run fast but with little effort and i think i sucsedded at that
1. 42........7.06.....115
2. 39........7.48.....119
3. 39........8.43.....116
4. 39 + 17= a totel of 400m (length of park) in 56seconds so pretty pleased that run.
1-150
2-125
good session, still cutting down on the volume but during the last rep could feel my legs working in the last 17seconds. otherwise felt really easy, was watching the youngesters play football as i ran past them.
Thursday
3x350m on track
1. 46.6..........15.17
2. 45.7..........15.10
3. 46.3
Ran the first two reps with Ayrton (the best in this group, however no one in this group has run under 50seconds yet.) but the last rep he faded and i finsihed two seconds inront of him.
Generally i felt like i was running ok and it almost felt like i had another gear to go into as i was starting to pick up the pace over the last 100m. The last 150m seemed easier than the first 100m.
The First rep we did the first 200m around 25secs.
Friday
4th-10th
Saturday
Box hill session with hawkins (very steep hill)
4.48- Ave 179.....Fin 189
10.53....Ave 130.....Fin 134
4.41- Ave 183.....Fin 192
1-160
2-137
ran with hawkins. both had simlar start but by the end i was 15-20seconds ahead.
recoverd well but as soon as i hit the steep hill on the second rep i could feel it working on my legs. the hardest part was running over the horzin bit where it flattend out. however think i managed to get onto my toes and run fairly fast on the flat.
next time need to do another rep and run a bit further.
Sunday
70.06.....Fin 169.....Ave 157
1-130
2-121
loads of energy really good run
Monday
morning
4x300m 800m pace
...........7.42...7.36.....8.08
...........135.....138.....137
.41.......40.......41.......43+14
168.....176.....177.............183
2-131
evening-
5xfree running at 800m pace
time varied from rep 1-3 50-70sec, rep 4= 50sec 5= 200m 30sec
on grass
just a bit of fun and mentally relaxed
Tuesday,Wednesday, Thursday, Friday
these days were very strange as i felt really tired, i was waking up at reseanable time to go running but i felt like everyting was aking and i ended up just delaying each run untill it came to late. i also was going to bed during the day for 2hour naps but just couldnt motivate my self to get changed and go running
frustrating as the begging of the week i was enjoying it
Box hill session with hawkins (very steep hill)
4.48- Ave 179.....Fin 189
10.53....Ave 130.....Fin 134
4.41- Ave 183.....Fin 192
1-160
2-137
ran with hawkins. both had simlar start but by the end i was 15-20seconds ahead.
recoverd well but as soon as i hit the steep hill on the second rep i could feel it working on my legs. the hardest part was running over the horzin bit where it flattend out. however think i managed to get onto my toes and run fairly fast on the flat.
next time need to do another rep and run a bit further.
Sunday
70.06.....Fin 169.....Ave 157
1-130
2-121
loads of energy really good run
Monday
morning
4x300m 800m pace
...........7.42...7.36.....8.08
...........135.....138.....137
.41.......40.......41.......43+14
168.....176.....177.............183
2-131
evening-
5xfree running at 800m pace
time varied from rep 1-3 50-70sec, rep 4= 50sec 5= 200m 30sec
on grass
just a bit of fun and mentally relaxed
Tuesday,Wednesday, Thursday, Friday
these days were very strange as i felt really tired, i was waking up at reseanable time to go running but i felt like everyting was aking and i ended up just delaying each run untill it came to late. i also was going to bed during the day for 2hour naps but just couldnt motivate my self to get changed and go running
frustrating as the begging of the week i was enjoying it
Tuesday, 31 March 2009
28th-3rd
Saturday, Sunday
travelling on the saturday and then had family events on the sunday so was mentaly tired and not in the mood to run
Monday
morning
7x300m with about 100m jog recovery, 1500m pace
.............59.....1.21...1.13.....1.23....1.14....1.19
...........158.....152.....154.....158.....161.....164
.52.......56.......57.......56.......59......56........57
167.....178.....175.....180.....184.....181.....184
1-157
2-129
still trying to find the right speeds here, ran in flats felt ok, but seems slow for 300m, thinking maybe i should have had slightly longer recoveries. otherwise felt good and i know i can improve on this session
Evening
4x300m (up hill in park) 800m pace
.......6.44.......6.56.......6.39
........123.........126.......122
44.....43..........43..........43
1-141
2-123
enjoyed this session, better than this morning as well. i seemed to recover quite quickly as well, HR was going down to 110 by 4-5min
tried to remain as relaxed as possiable and accelrate on the last 150m shorteing my stride
Tuesday
evening
joined 400m group, spent 40min just doing strides and hill sprints while the group did hurdle work, the session was 5x200m track with 3min recovery, in 25seconds
i did 3x200m 6min recovery
1- 25.1......7.19
2-25.4......7.01
3-25.8
4x40m sprints
whilst running it felt like i was going flat out but i when finishing i was not tired. i struggled to get going as all of the 400m group had better accelration and got ahead of me, however after 100m i started to get going and ran comftable at the front of the group. however it was clear that the others were all running in lactic....it seemed like a really hard session.
Wednesday
13.20.....ave 177.....fin 189
1-156
2-128
did my normal 15min route...although i think last year i got it down to 14mins. would have carried on going but i had a slight problem.
from this run i have feiantly improved running up the hill, as i was probably only about 10-20seconds faster after 10mins which is on the flat but then going up hill must have taken a ood 30 seconds off in 3mins. kept the intenisty throughout and never really faded so better than last year.
i will extend this route next time i do it.
Thursday
morning
3xhill sprints
2xhill strides
3xhill sprints
2x300m strides
a relaxed session, working on techinique and getting my legs moving quickly.
evening
10x300m on epsom downs
............50......66........80......55.......84.......69.......73.......60........69
...........155.....143.....150.....158.....156.....158.....166.....166....172
.60......54.......61........52......62.......53.......58.......54.......59........52
171.....174.....180.....175.....184.....180.....189.....184.....187.....188
1-150
2-128
Up and then down. im thinking that it is 300m but not 100% sure. i was running quite comftabley, it wasnt complty relaxed but felt strong on the way up and then probably relaxed to much on the way down. again still need to practice at this speed, although i was starting to get into the last 4 reps...these went very quickly were as the first half the reps felt very long.
i will do this session again next week but on a route that i know is 300m
travelling on the saturday and then had family events on the sunday so was mentaly tired and not in the mood to run
Monday
morning
7x300m with about 100m jog recovery, 1500m pace
.............59.....1.21...1.13.....1.23....1.14....1.19
...........158.....152.....154.....158.....161.....164
.52.......56.......57.......56.......59......56........57
167.....178.....175.....180.....184.....181.....184
1-157
2-129
still trying to find the right speeds here, ran in flats felt ok, but seems slow for 300m, thinking maybe i should have had slightly longer recoveries. otherwise felt good and i know i can improve on this session
Evening
4x300m (up hill in park) 800m pace
.......6.44.......6.56.......6.39
........123.........126.......122
44.....43..........43..........43
1-141
2-123
enjoyed this session, better than this morning as well. i seemed to recover quite quickly as well, HR was going down to 110 by 4-5min
tried to remain as relaxed as possiable and accelrate on the last 150m shorteing my stride
Tuesday
evening
joined 400m group, spent 40min just doing strides and hill sprints while the group did hurdle work, the session was 5x200m track with 3min recovery, in 25seconds
i did 3x200m 6min recovery
1- 25.1......7.19
2-25.4......7.01
3-25.8
4x40m sprints
whilst running it felt like i was going flat out but i when finishing i was not tired. i struggled to get going as all of the 400m group had better accelration and got ahead of me, however after 100m i started to get going and ran comftable at the front of the group. however it was clear that the others were all running in lactic....it seemed like a really hard session.
Wednesday
13.20.....ave 177.....fin 189
1-156
2-128
did my normal 15min route...although i think last year i got it down to 14mins. would have carried on going but i had a slight problem.
from this run i have feiantly improved running up the hill, as i was probably only about 10-20seconds faster after 10mins which is on the flat but then going up hill must have taken a ood 30 seconds off in 3mins. kept the intenisty throughout and never really faded so better than last year.
i will extend this route next time i do it.
Thursday
morning
3xhill sprints
2xhill strides
3xhill sprints
2x300m strides
a relaxed session, working on techinique and getting my legs moving quickly.
evening
10x300m on epsom downs
............50......66........80......55.......84.......69.......73.......60........69
...........155.....143.....150.....158.....156.....158.....166.....166....172
.60......54.......61........52......62.......53.......58.......54.......59........52
171.....174.....180.....175.....184.....180.....189.....184.....187.....188
1-150
2-128
Up and then down. im thinking that it is 300m but not 100% sure. i was running quite comftabley, it wasnt complty relaxed but felt strong on the way up and then probably relaxed to much on the way down. again still need to practice at this speed, although i was starting to get into the last 4 reps...these went very quickly were as the first half the reps felt very long.
i will do this session again next week but on a route that i know is 300m
Wednesday, 25 March 2009
21st-27th
Saturday
general runnig technique with glen
Sunday
Hill and strides and technique with glen (refer to memory)
evening-
several hill sprints to get my legs moving quickly
also did a couple of strides to reinfore technique
Monday
Morning- Gandhi's drill sessions, hurdle work and strides at 5k, 1500m and 800m pace
8min run home where i focued on running fastish with good technique
evening
............40.......29.......23.......26......25.......26.......19.......69........60.......63
...........152.....166.....169.....165.....172.....165.....171.....157.....162.....162
11.36...7.33...4.56....6.24....2.54...3.01....3.07.....59.......30........28.......26
172.....176.....178.....171.....175.....176.....177.....179.....174.....177.....181
1-141
2-116
focused on techinque as much as i could, think it went well, although i did not feel as powerful as normal. However the first rep was the longest/furthest i have ever done and the last rep was about 6seconds quicker than last time on the same hill with simlar heart rates
Tuesday
miday- 26x170m up hill
............60.......63.......67.......66.......69.......68.......68.......68...69.......67.......72.......69
...........138.....139.....137.....141.....143.....147.....145.....147.....144.....151.....145.....152
.37.......38.......38....36.......34........36.......35.......38.......36.....35....34.......35.......34
149.....157.....160.....161.....164.....160.....167.....166.....162.....164.....173.....170.....167
.69.......71.......69.......66.......67.......68......69......65.......65.......66.......68.......66.......61
154.....152.....152.....159.....158.....155.....158.....165.....164.....164.....164.....165.....170
.35.......35.......35.......35.......34.......34....35.......35.......32.......34.........34.......35.......32
174.....172.....176.....177.....174.....175.....176.....179.....180.....179.....179.....182.....182
1-149
2-124
this was not with gandhi's group, i was going out early in the night so had to do it during the day. used diffrent hill aswell as gandhi's hill is bya school and is very busy at the time i ran
good session though, went very quickly and generally felt comftable, the last the 3/4 reps is the only point where i could start to feel my legs ache and it was become a slight struggle to keep them moving smoothly but i manged
the next aim is to try and get my hips high when coming onto the flat
Wednesday
lunch- 21x1min
.............1.........1.........1...........1.........1.........1........1.............1........1.........1.........1
...........120.....120.....126.....125.....136.....136.....136.....141.....140.....139.....146
..1.........1.........1............1.........1.........1.........1.........1.........1...........1.........1..........1
148.....156.....149.....151.....156.....157.....155.....158.....156.....160.....156.....158
..1.........1..........1............1.........1.........1........1..........1........1
145.....151.....146.....148.....148.....146.....144.....148.....155
..1.........1..........1............1..........1.........1........1..........1........1
163.....162.....164.....161.....163.....163.....161.....163.....167
1-126
2-111
pleased at the volume and really had no trouble with running this amount, things felt good and was moving well at about 12-15reps and was really leaning into the runs which meant my legs moved faster. the diffuclt bit was running with good technique without letting the heart rate rise
evening
last ever circuits untill october
short one so worked harder
then did four football pitch lengths, was moving well and prehaps should have done more but wanted to finish on a good one and i could feel myself sliping on the grass so knew i was not going to get any better than the one i had just done
Thursday
5x260-80m hill
.........2.53.....3.13....3.34....3.58
...........122.....119.....122.....128
.45.......44.......44.......42......44
162.....170.....169.....173.....174
1-147
2-127
3x50m hill sprints
i think it was 800m pace felt quite tiring by the end and although i felt fine with this recoveries i think i need longer to make sure i am running at 42seconds
general runnig technique with glen
Sunday
Hill and strides and technique with glen (refer to memory)
evening-
several hill sprints to get my legs moving quickly
also did a couple of strides to reinfore technique
Monday
Morning- Gandhi's drill sessions, hurdle work and strides at 5k, 1500m and 800m pace
8min run home where i focued on running fastish with good technique
evening
............40.......29.......23.......26......25.......26.......19.......69........60.......63
...........152.....166.....169.....165.....172.....165.....171.....157.....162.....162
11.36...7.33...4.56....6.24....2.54...3.01....3.07.....59.......30........28.......26
172.....176.....178.....171.....175.....176.....177.....179.....174.....177.....181
1-141
2-116
focused on techinque as much as i could, think it went well, although i did not feel as powerful as normal. However the first rep was the longest/furthest i have ever done and the last rep was about 6seconds quicker than last time on the same hill with simlar heart rates
Tuesday
miday- 26x170m up hill
............60.......63.......67.......66.......69.......68.......68.......68...69.......67.......72.......69
...........138.....139.....137.....141.....143.....147.....145.....147.....144.....151.....145.....152
.37.......38.......38....36.......34........36.......35.......38.......36.....35....34.......35.......34
149.....157.....160.....161.....164.....160.....167.....166.....162.....164.....173.....170.....167
.69.......71.......69.......66.......67.......68......69......65.......65.......66.......68.......66.......61
154.....152.....152.....159.....158.....155.....158.....165.....164.....164.....164.....165.....170
.35.......35.......35.......35.......34.......34....35.......35.......32.......34.........34.......35.......32
174.....172.....176.....177.....174.....175.....176.....179.....180.....179.....179.....182.....182
1-149
2-124
this was not with gandhi's group, i was going out early in the night so had to do it during the day. used diffrent hill aswell as gandhi's hill is bya school and is very busy at the time i ran
good session though, went very quickly and generally felt comftable, the last the 3/4 reps is the only point where i could start to feel my legs ache and it was become a slight struggle to keep them moving smoothly but i manged
the next aim is to try and get my hips high when coming onto the flat
Wednesday
lunch- 21x1min
.............1.........1.........1...........1.........1.........1........1.............1........1.........1.........1
...........120.....120.....126.....125.....136.....136.....136.....141.....140.....139.....146
..1.........1.........1............1.........1.........1.........1.........1.........1...........1.........1..........1
148.....156.....149.....151.....156.....157.....155.....158.....156.....160.....156.....158
..1.........1..........1............1.........1.........1........1..........1........1
145.....151.....146.....148.....148.....146.....144.....148.....155
..1.........1..........1............1..........1.........1........1..........1........1
163.....162.....164.....161.....163.....163.....161.....163.....167
1-126
2-111
pleased at the volume and really had no trouble with running this amount, things felt good and was moving well at about 12-15reps and was really leaning into the runs which meant my legs moved faster. the diffuclt bit was running with good technique without letting the heart rate rise
evening
last ever circuits untill october
short one so worked harder
then did four football pitch lengths, was moving well and prehaps should have done more but wanted to finish on a good one and i could feel myself sliping on the grass so knew i was not going to get any better than the one i had just done
Thursday
5x260-80m hill
.........2.53.....3.13....3.34....3.58
...........122.....119.....122.....128
.45.......44.......44.......42......44
162.....170.....169.....173.....174
1-147
2-127
3x50m hill sprints
i think it was 800m pace felt quite tiring by the end and although i felt fine with this recoveries i think i need longer to make sure i am running at 42seconds
Tuesday, 17 March 2009
14th-20th
Saturday
ended up haveing a rest...had a little run about playing football but struggled at that so decided not to train
Sunday
89.33.....Fin 142.....Ave 138
1-119
2-107
took this relaxed and slower....was feeling quite tight and still a bit depleated so was sort of using it as a recovery jog as well
Monday
51.45.....Fin 139.....Ave 133
1-111
2-107
Then did several strides just to lossen my self up
was feeling tired this day...had quite a bad night sleep but think last week was still affecting me a little so wanted to take it easier so i could have a good session tomorrow
Tuesday
Morning- 9x1min
..............1.........1..........1.........1.........1...........1........1.........1..........1
...........111.....117.....127.....123.....125.....133.....132.....132.....132
.1...........1.........1..........1.......1.........1..........1........1..........1
148.....154.....150.....155.....158.....153.....156.....158.....158
1-104 (after 1min jog....was planning to do another rep but was not feeling it)
thought i would do a session this morining as i have had an easy couple of days and i dought i will be able to train twice tomorrow as it is St Patricks day ( that very important Brtish celabration) and i have an important meeting about semester in finland tomorrow after my lectures when i would normally run.
the run its self was not to bad...was moving i think the quickist i have done in this sort of sesson but that may just be because of have been getting used to the 2min reps which are slower
eveniing
23x200-220m on hill
............77.......76.......77.......78.......78.......82.......81.......79.......77.......78.......78
...........152.....150.....153.....157.....156.....153.....154.....161.....161.....162.....160
.45.......42.......41........42......41.......39........40......41.......39.......40.......40.......38
166.....164.....171.....169.....169.....174.....175.....177.....180.....179.....182.....180
.80.......76.......84.......78.......80.......82.......88.......84.......76.......79.......80
159.....162.....164.....166.....165.....165.....159.....167.....164.....166.....164
.40.......43.......40.......41.......38.......40.......41.......40.......39.......40.......40
181.....181.....182.....181.....183.....183.....181.....183.....183.....182.....179
1-144
2-129
i like these sessions! felt comfortable all the way really and it is always good when the poeple around you are out of breath....although most of them were girls! Basically i was at the back of the middle group (the front of this group was at the back of the leading group which conisisted of 800m runners who only did 12+3 (3 at 800m pace with walk recovery)).
my friend who was leading the middle group and only did the 12+3 his ave rep was 38sec so really it was all quite close...again was the only one running for the last three reps and the last two i could start to feel my legs working so thought i was prob in red box here.
i did consider joining the 800m group but thought it best to still focus on the volume and hopefully try and get to 30reps (this would be a goo target and one i would be really happy with) however it does mean that i tend to be at the back for the first 6-8 whilst every blasts off. was thinking i can work on speed after circuits where i can do a few 200m reps at 1500/800m pace like you said. is this ok? this tuesday sessions i am not at all flat out or out of breath and really quite comftable...(obvisouly does burn sugars though as this weekend have been tired). i will speak to you more about these sessions when you come down
Wednesday
Circuits
Thursday
Friday
rest
ended up haveing a rest...had a little run about playing football but struggled at that so decided not to train
Sunday
89.33.....Fin 142.....Ave 138
1-119
2-107
took this relaxed and slower....was feeling quite tight and still a bit depleated so was sort of using it as a recovery jog as well
Monday
51.45.....Fin 139.....Ave 133
1-111
2-107
Then did several strides just to lossen my self up
was feeling tired this day...had quite a bad night sleep but think last week was still affecting me a little so wanted to take it easier so i could have a good session tomorrow
Tuesday
Morning- 9x1min
..............1.........1..........1.........1.........1...........1........1.........1..........1
...........111.....117.....127.....123.....125.....133.....132.....132.....132
.1...........1.........1..........1.......1.........1..........1........1..........1
148.....154.....150.....155.....158.....153.....156.....158.....158
1-104 (after 1min jog....was planning to do another rep but was not feeling it)
thought i would do a session this morining as i have had an easy couple of days and i dought i will be able to train twice tomorrow as it is St Patricks day ( that very important Brtish celabration) and i have an important meeting about semester in finland tomorrow after my lectures when i would normally run.
the run its self was not to bad...was moving i think the quickist i have done in this sort of sesson but that may just be because of have been getting used to the 2min reps which are slower
eveniing
23x200-220m on hill
............77.......76.......77.......78.......78.......82.......81.......79.......77.......78.......78
...........152.....150.....153.....157.....156.....153.....154.....161.....161.....162.....160
.45.......42.......41........42......41.......39........40......41.......39.......40.......40.......38
166.....164.....171.....169.....169.....174.....175.....177.....180.....179.....182.....180
.80.......76.......84.......78.......80.......82.......88.......84.......76.......79.......80
159.....162.....164.....166.....165.....165.....159.....167.....164.....166.....164
.40.......43.......40.......41.......38.......40.......41.......40.......39.......40.......40
181.....181.....182.....181.....183.....183.....181.....183.....183.....182.....179
1-144
2-129
i like these sessions! felt comfortable all the way really and it is always good when the poeple around you are out of breath....although most of them were girls! Basically i was at the back of the middle group (the front of this group was at the back of the leading group which conisisted of 800m runners who only did 12+3 (3 at 800m pace with walk recovery)).
my friend who was leading the middle group and only did the 12+3 his ave rep was 38sec so really it was all quite close...again was the only one running for the last three reps and the last two i could start to feel my legs working so thought i was prob in red box here.
i did consider joining the 800m group but thought it best to still focus on the volume and hopefully try and get to 30reps (this would be a goo target and one i would be really happy with) however it does mean that i tend to be at the back for the first 6-8 whilst every blasts off. was thinking i can work on speed after circuits where i can do a few 200m reps at 1500/800m pace like you said. is this ok? this tuesday sessions i am not at all flat out or out of breath and really quite comftable...(obvisouly does burn sugars though as this weekend have been tired). i will speak to you more about these sessions when you come down
Wednesday
Circuits
Thursday
Friday
rest
Saturday, 7 March 2009
7th-13th
Saturday
4x4min (2min recovery) and then 6x200m? 1500m pace jog back
.............2..........2..........2
...........141......149.....147
..4........4...........4..........4
185.....190.....189.....193
6.30min rest
...........1.28...1.23.....1.17....1.18....1.11
...........164......169.....175.....175.....181
.27.......28.......28........28.......27.......27
173.....180.....184.....183.....189.....184
1-164
(4x4min) Ran with my 1.56 800m Friend and we were equall all the way round although he did lead on the 3rd rep. it was about 5km pace i tried to keep relaxed and i felt good and comfortable. it was not flat out and i didnt feel to bad after the final rep but i know stuart (1.56 friend) was defiantly running in more lactic than me as he was on the floor after the last rep.
(6x200m) the first rep for this felt strane but from then on got better. the first three i did with my group and i was leading but i found that the others were not recovering so ran to catch up with the group i trained with on thursdays on the drills and did the last three with them.
i was bottom three for the first rep in this group and then last for the other two but this is because the other two dropped out ( a second year and a thrid year) and the leader are (i think) in there early-mid tweenties and i was not to far behind them so i was pleased.
Sunday
87.41.....Fin 144.....Ave 145
1-114
2-110
Monday
morining
Joined Gandy's drill group. Did roughly the same as last week....Hurdles and high knee exercies and a couple of 1500m pace strides. legs were aching a little after session so just jogged back home
afternoon
.............37.......22.......29......18.......20.......18.......25......16.......59.......60
...........163.....168.....171.....169.....172.....173.....170.....173.....164.....171
10.06..5.21...4.47...4.07......5.42....3.22....3.13...1.20....1.21......32.......31
173.....182.....180.....174.....176.....178.....179.....179.....181.....178.....179
1-152
2-127
Time= 45.34
Ran with a friend so probably pushed slightly harder than ussal but other wise the run was ok. didnt really start movin fastish untill the 6th rep, the couple before it didnt feel as if i was moving as well.
Tuesday
Evening
20x 1min hill
.............86......80.......78.......79.......80.......76.......79.........77........81.......81.......77
...........153.....151.....157.....156.....157.....161.....158.....164.....164.....165.....167
.58.......58.......60.......59.......58.......59.......58.......59.........58.......57.......56.......56
162.....165.....170.....173.....173.....176.....176.....177......178.....179.....181.....181
.78.......76.......76.......76........75......81........77........77
167.....166.....172.....168.....170.....167.....170.....171
.58.......55.......56.......57.......57.......54.......54........53
181.....181.....183.....182.....184.....183.....183.....184
5-10km pace pretty steep hill
accidently joined the sub 4min group
the whole group went of very fast but me and three others held back and basically kept it steady the whole session. by about the 8th rep we were catching them up. people dropping out betwen 12-16 reps and the last three reps i was the only one running...felt very strange
i felt like i could of gone all night. the last three were my quickest yet i didnt relise i was running faster was not putting any more effort in than before.
didnt look at watch really execpt for recoveries
Wednesday
Lunch
13x2min
.............2.........2..........2........2..........2........2..........2..........2.......1.54
...........126.....131.....133.....126.....134.....143.....137.....146.....150
..2.........2.........2.......1.50....2.10......2........2..........2......2.04.......2
152.....151.....160.....165.....161.....161.....157.....159.....162.....158
..2.......2.06......2
148.....140.....142
1.54......2..........2
165.....160.....164
1-124
2-116
run was quite uncomfatble and frustrating, and was not untill the last few reps that it was starting to get comfatble....the last rep was the best and felt ok
Thursday
Evening
.............32......12.........22.......17
............153.....163.....164.....159
11.09..2.57...5.37.....3.57...2.08
170.....165.....172.....166.....167
1-125
2-109
was feeling ok...legs were tired during the reps but i was running well and at a lower heart rate than normal. however this last rep i got very tired in, and although moving well could not run any faster, just above my ankles also started to ache on the way down hill so i just called it a night and jogged 10mins home.
Friday
4x4min (2min recovery) and then 6x200m? 1500m pace jog back
.............2..........2..........2
...........141......149.....147
..4........4...........4..........4
185.....190.....189.....193
6.30min rest
...........1.28...1.23.....1.17....1.18....1.11
...........164......169.....175.....175.....181
.27.......28.......28........28.......27.......27
173.....180.....184.....183.....189.....184
1-164
(4x4min) Ran with my 1.56 800m Friend and we were equall all the way round although he did lead on the 3rd rep. it was about 5km pace i tried to keep relaxed and i felt good and comfortable. it was not flat out and i didnt feel to bad after the final rep but i know stuart (1.56 friend) was defiantly running in more lactic than me as he was on the floor after the last rep.
(6x200m) the first rep for this felt strane but from then on got better. the first three i did with my group and i was leading but i found that the others were not recovering so ran to catch up with the group i trained with on thursdays on the drills and did the last three with them.
i was bottom three for the first rep in this group and then last for the other two but this is because the other two dropped out ( a second year and a thrid year) and the leader are (i think) in there early-mid tweenties and i was not to far behind them so i was pleased.
Sunday
87.41.....Fin 144.....Ave 145
1-114
2-110
Monday
morining
Joined Gandy's drill group. Did roughly the same as last week....Hurdles and high knee exercies and a couple of 1500m pace strides. legs were aching a little after session so just jogged back home
afternoon
.............37.......22.......29......18.......20.......18.......25......16.......59.......60
...........163.....168.....171.....169.....172.....173.....170.....173.....164.....171
10.06..5.21...4.47...4.07......5.42....3.22....3.13...1.20....1.21......32.......31
173.....182.....180.....174.....176.....178.....179.....179.....181.....178.....179
1-152
2-127
Time= 45.34
Ran with a friend so probably pushed slightly harder than ussal but other wise the run was ok. didnt really start movin fastish untill the 6th rep, the couple before it didnt feel as if i was moving as well.
Tuesday
Evening
20x 1min hill
.............86......80.......78.......79.......80.......76.......79.........77........81.......81.......77
...........153.....151.....157.....156.....157.....161.....158.....164.....164.....165.....167
.58.......58.......60.......59.......58.......59.......58.......59.........58.......57.......56.......56
162.....165.....170.....173.....173.....176.....176.....177......178.....179.....181.....181
.78.......76.......76.......76........75......81........77........77
167.....166.....172.....168.....170.....167.....170.....171
.58.......55.......56.......57.......57.......54.......54........53
181.....181.....183.....182.....184.....183.....183.....184
5-10km pace pretty steep hill
accidently joined the sub 4min group
the whole group went of very fast but me and three others held back and basically kept it steady the whole session. by about the 8th rep we were catching them up. people dropping out betwen 12-16 reps and the last three reps i was the only one running...felt very strange
i felt like i could of gone all night. the last three were my quickest yet i didnt relise i was running faster was not putting any more effort in than before.
didnt look at watch really execpt for recoveries
Wednesday
Lunch
13x2min
.............2.........2..........2........2..........2........2..........2..........2.......1.54
...........126.....131.....133.....126.....134.....143.....137.....146.....150
..2.........2.........2.......1.50....2.10......2........2..........2......2.04.......2
152.....151.....160.....165.....161.....161.....157.....159.....162.....158
..2.......2.06......2
148.....140.....142
1.54......2..........2
165.....160.....164
1-124
2-116
run was quite uncomfatble and frustrating, and was not untill the last few reps that it was starting to get comfatble....the last rep was the best and felt ok
Thursday
Evening
.............32......12.........22.......17
............153.....163.....164.....159
11.09..2.57...5.37.....3.57...2.08
170.....165.....172.....166.....167
1-125
2-109
was feeling ok...legs were tired during the reps but i was running well and at a lower heart rate than normal. however this last rep i got very tired in, and although moving well could not run any faster, just above my ankles also started to ache on the way down hill so i just called it a night and jogged 10mins home.
Friday
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