Saturday
evening, had had a late night last night so slept in and had been playing football for nearly 3 hours
20x60m (did this with my flat mates, two of them took it in terns to race me, was quite good fun)
Fin HR- 183
1-153
2-123
Was running ok took a couple of reps to get moving though. afterwads though my calves where really tight.
Sunday
its bank holiday so there has been events on all weekend and today was freefest and was outside all day and just ran out of time to run ( i had also had a little bit to drink so was not in a great state to run)
Monday
not an overley late night but was catching up on sleep so didnt run till early evening.
Was not feeling particlually fresh so did
12.52..... Ave 175.....Fin 187
1-153
2-128
Was not as comftable as it was when i was doing the farleks a couple of weeks back but the course was quite undulating and my right leg got quite tired going up the hill.
Tuesday
late Morning
5xfree running (300m +)
1. 48.1..(175)..7.21.....Ave 133
2. 51.0.............7.59.....Ave 130
3. 54.4..(174)..9.11.....Ave 135
4. 38.1..............7.49.....Ave 136..........(Normal 300m)
5. 48.1..(187)
1-158
2- 139
the first two reps i felt very fresh and the running was very easy. generally throughtout the session i felt pretty relaxed. the 48s were probably about 350m with the last 50m going into very strong wind. The last rep i was slightly dissapointed with as as soon as i hit the wind i pretty much just gave up. but as soon as i stopped i knew i probably could have gone further.
a note about the 300m rep....am not thinking as much about running fast now compared to the first couple of time i did it where i made an effort to focus on moving my legs quickly.
Evening- 3x400m+
1. 61.1 (187)...8.49.....Ave 122
2. 57.5 ............9.36.....Ave 125
3. 57.0......
1-153
2-129
Just over 400m and the last 50m was toughest.
Wednesday
Lunch- 8x150m+
1. 19.9.......4.56.....Ave 119
2. 20.5......5.07.....Ave 122
3. 19.6.......5.55.....Ave 122
4. 19.9.......5.28.....Ave 123
5. 19.8.......5.35.....Ave 124
6. 19.2.......6.01.....Ave 124
7. 19.7.......6.06.....Ave 126
8. 19.7.......
1-132
2-115
running ok. the wind was very strange though so was running with the one wind at one point where i would be moving very quickly and then the next second running right into it.
Better than last weeks session only because i got to the 5th rep and i was feeling fine.
It was further than 150m.
Thursday
Friday
probably rest both days...traveling back hom thursday night
Tuesday, 5 May 2009
Sunday, 26 April 2009
25th-1st
Saturday
RAF match with Lough, conditions were very windy on the home stright with no wind on the back
800m- 1.59.5- was a very strange run as no one wanted to take the race on. i ended up at the front and tried to run comftabley but fast...went through first lap in 60sec which was a suprise as it felt alot faster. ended up being overtaken with 150m left by 2 athletes. one i managed to over take again with 50m left
30min later
400m- 52.6. this was frustrating as i was still in 800m mode and did the first 200m horriably slow. i was cought by most athletes by 150m (i was in 7th lane). however manged to pick up my speed in the last 150m and caught alot of the pack as i reckon most of themdied in the wind, i was not to affected by it.
Sunday
70.07....Fin 173.....Ave 156.....Max 177
1-137
2-124
Monday
mid morning
4x hill sprints as part of warm up
10x 270m, Up hill, down hill
............88.......76.......83.......80.......84.......82.......91.......80.......90
............138.....151.....153.....157.....157.....160.....164.....164.....160
.44.......45......44.......42.......43.......42.......43.......42.......43......41
160.....171.....178.....181.....182.....178.....179.....178.....186.....182
1-157
2-131
wet a quite windy but the session felt do able but each rep seemed slight more intense than i have done before which i guess means the recoveries are improving
(was quite annoyed though, holywell, the grass bit that we trainined on when you came over, half of it is having building work on it which means i dont really have a stright bit of grass to train on, i will have to start looking again! luckly the hill is still there but you have to now start half way up the hill instead of being able to run from the flat)
Evening
4x300m on flat grass
1. 41.1........6.55- Ave 124
2. 40.3.......7.27- Ave 127
3. 40.1.......7.40- Ave 127
4. 40.8.......
1-148
2-130
sun came out so fancied doing another session. everything felt quite good. tried to accelrate halfway through and then get back into a fast stride. recoverying quick although was feeling slighty tired just before the 4th rep and could feel my legs slowing on this rep
Tuesday
Mid-morining
8x150m on grass with gradual slope
1. 18.4.......5.20.....Ave 115
2. 18.9.......5.05.....Ave 121
3. 18.7.......5.00.....Ave 117
4. 18.9.......5.55.....Ave 120
5. 18.8.......5.26.....Ave 123
6. 19.4.......5.39.....Ave 124
7. 19.4.......6.00.....Ave 124
8. 19.6.......
1-135
2-119
By the 5th rep could feel my leg speed slowing and generally the sharpness falling
this may be becasue i have not fast sessions with more than 4/5 reps. During the rest of the day i could still feel the after affects of this session, with the legs almost feeling airey.
Evening- 4x300m ish
was feeling quite lazy but friends knocked for me an asked if i wanted to do some 300s. so i did but sort of toook it as a relaxed playful session
1- 47.9.......2.57
2- 45.2.......7.09
3- 43.7.......7.58
4- 43.6
As i got into this session i started to run better and faster. It was wet i ended up slowing down quite alot on the corners but meant i tried focusing on accelration.
Wednesday
Evening- 4x300m
1. 38.3.......8.20
2. 38.3.......8.01
3. 37.9.......9.24
4. 45.8...........Footballers started setting up on my course so i just free ran
1-152
2-132
Same grass as the one i did on monday evening and was quite a bit faster! The third rep which was the fastest did not feel that fast so was suprised. Legs were starting to get tired and probably would have done one more if the footballers and cricket lot werent setting up.
Thursday
Evening- 3xfree running, walk back recovery
1. 65.......175.......7.28.....Ave 120
2. 68.......171.......8.48.....Ave 126
3. 70.......184.......
1-155
2-131
went further and faster each time with the last rep running futherest and tried increasing leg speed for the last 100m. the last rep was about 500m i think, maybe a litlle less. i dont think the other two were fast enough, they were roughly between 400m (first rep) and 450m second rep, however i was quite comftable
Friday
RAF match with Lough, conditions were very windy on the home stright with no wind on the back
800m- 1.59.5- was a very strange run as no one wanted to take the race on. i ended up at the front and tried to run comftabley but fast...went through first lap in 60sec which was a suprise as it felt alot faster. ended up being overtaken with 150m left by 2 athletes. one i managed to over take again with 50m left
30min later
400m- 52.6. this was frustrating as i was still in 800m mode and did the first 200m horriably slow. i was cought by most athletes by 150m (i was in 7th lane). however manged to pick up my speed in the last 150m and caught alot of the pack as i reckon most of themdied in the wind, i was not to affected by it.
Sunday
70.07....Fin 173.....Ave 156.....Max 177
1-137
2-124
Monday
mid morning
4x hill sprints as part of warm up
10x 270m, Up hill, down hill
............88.......76.......83.......80.......84.......82.......91.......80.......90
............138.....151.....153.....157.....157.....160.....164.....164.....160
.44.......45......44.......42.......43.......42.......43.......42.......43......41
160.....171.....178.....181.....182.....178.....179.....178.....186.....182
1-157
2-131
wet a quite windy but the session felt do able but each rep seemed slight more intense than i have done before which i guess means the recoveries are improving
(was quite annoyed though, holywell, the grass bit that we trainined on when you came over, half of it is having building work on it which means i dont really have a stright bit of grass to train on, i will have to start looking again! luckly the hill is still there but you have to now start half way up the hill instead of being able to run from the flat)
Evening
4x300m on flat grass
1. 41.1........6.55- Ave 124
2. 40.3.......7.27- Ave 127
3. 40.1.......7.40- Ave 127
4. 40.8.......
1-148
2-130
sun came out so fancied doing another session. everything felt quite good. tried to accelrate halfway through and then get back into a fast stride. recoverying quick although was feeling slighty tired just before the 4th rep and could feel my legs slowing on this rep
Tuesday
Mid-morining
8x150m on grass with gradual slope
1. 18.4.......5.20.....Ave 115
2. 18.9.......5.05.....Ave 121
3. 18.7.......5.00.....Ave 117
4. 18.9.......5.55.....Ave 120
5. 18.8.......5.26.....Ave 123
6. 19.4.......5.39.....Ave 124
7. 19.4.......6.00.....Ave 124
8. 19.6.......
1-135
2-119
By the 5th rep could feel my leg speed slowing and generally the sharpness falling
this may be becasue i have not fast sessions with more than 4/5 reps. During the rest of the day i could still feel the after affects of this session, with the legs almost feeling airey.
Evening- 4x300m ish
was feeling quite lazy but friends knocked for me an asked if i wanted to do some 300s. so i did but sort of toook it as a relaxed playful session
1- 47.9.......2.57
2- 45.2.......7.09
3- 43.7.......7.58
4- 43.6
As i got into this session i started to run better and faster. It was wet i ended up slowing down quite alot on the corners but meant i tried focusing on accelration.
Wednesday
Evening- 4x300m
1. 38.3.......8.20
2. 38.3.......8.01
3. 37.9.......9.24
4. 45.8...........Footballers started setting up on my course so i just free ran
1-152
2-132
Same grass as the one i did on monday evening and was quite a bit faster! The third rep which was the fastest did not feel that fast so was suprised. Legs were starting to get tired and probably would have done one more if the footballers and cricket lot werent setting up.
Thursday
Evening- 3xfree running, walk back recovery
1. 65.......175.......7.28.....Ave 120
2. 68.......171.......8.48.....Ave 126
3. 70.......184.......
1-155
2-131
went further and faster each time with the last rep running futherest and tried increasing leg speed for the last 100m. the last rep was about 500m i think, maybe a litlle less. i dont think the other two were fast enough, they were roughly between 400m (first rep) and 450m second rep, however i was quite comftable
Friday
Sunday, 19 April 2009
18th-24th
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
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
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
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