Saturday
3x(2x200m)
1. 25.1.....45...163
2. 25.8.....5.27...143
3. 25.8.....45...172
4. 26.5.....12.36...143
5. 27.4.....45...172
6. 24.9
liked this session, pretty much lead the session from the beggining. The other runners were 1.53-4 and a 1.55 so was a good condfidence boast as one of them was throwing up after the end of it where as i recovered pretty quickly. so is good to see im fitter than some of these guys and running at their standard.
Was running well and felt strong and in control. The hardest set was the second and legs felt pretty tight after it but the long recovery meant i was feeling pretty good for the next two.
Sunday
rest
Monday
10x1min with steady jog recovery
1-5= HRs 155-
6-10=Hrs 160-172
1-138
2-115
Tuesday
6x60m hill sprints wil a couple of strides.
Wednesday
800m race....2.00ish???
was not a good race and the time or posistion was nothing speacial. Bad tactics let me down in the end...went of fast 55seconds first lap in very strong winds in back stright and then tryied to relax into the wind on the second back stright but was a mistake as i then couldnt speed up again. Was over taken at about 250m to go and pretty much lost confidence i think...hadnt prepared well.
So the weak point here was 500m-600m. but not sure if that was a confidence thing as i may have been worried about blowing it by going to fast as i had had a fastish first lap.
Thursday
rest
Friday
20.47 threshold run.....Ave 172.....Fin 180.
1-147
2-121
an undulating course...slowed down at about 8mins but after 16min the last 4mins were probably the most relaxed. Was good, could feel my right leg had been working
Saturday, 23 May 2009
16th-22nd
Saturday
rest
Sunday
Race pacing in the 1500m....fisrt 800m in 2.02-03, wanted to carry on but the guys were right on my back so i was just getting in their way. felt fine afterwads so was annoyed....did 4x2mins on road afterwards
Monday
40min Recovery run
Ave 135,
2-100
Tuesday
5x300m on track
1. 39.5.....6.35.....143
2. 39.6.....6.35.....146
3. 40.0.....6.37.....141
4. 40.0.....6.41.....147
5. 41.6.....
1-160
2-119
The last two were awful, i dont know what happend my legs just suddenly became really really heavy, im thinking it may be because i did a weight session in my friends room earlier in the day (was nothing heavy but did single leg squats and hamstring exercises). the first three i was in control and relaxed and running quite nicly at the front (only three of us on this session, running next to a 1.53 runner, problem is he thinks i was in loads of latic where as i was running relaxed but legs were just soo heavey!!)
Wednesday
Rest
Thursday
12x250mish on grass up hill
...........1.18....1.17....1.18....1.20....1.20
...........152.....156.....164.....168.....170 ...1500m pace
.39.......40.......40.......40......40......40
187.....172.....180.....180.....175.....184
1.41....1.30....1.36...1.35....1.37.....1.40
156.....160.....156.....159.....169.....166.....3km pace
.45.......42.......42.......42.......41.......40+24
180.....176.....170.....180.....180.....179
the first 6 were around 1500m pace, might have been a
little slower as i was just trying to run relaxed. Was in
the middle of the group
last 6 at 5km pace and just ran really easy next to a 5k runner.
1-158
2-129
Friday
5x2minish
...........8.12...9.01...9.10....8.57
...........107....123.....126.....125
1.53...1.49....1.51...1.52...1.49
176.....185.....---.....---.....182
1-157
2-132
session was ok, not sure of the distance but will find out soon. Otherwise it felt ok, not 800m pace probably around 1500m pace so i think it felt like a 2.08 800m pace.
rest
Sunday
Race pacing in the 1500m....fisrt 800m in 2.02-03, wanted to carry on but the guys were right on my back so i was just getting in their way. felt fine afterwads so was annoyed....did 4x2mins on road afterwards
Monday
40min Recovery run
Ave 135,
2-100
Tuesday
5x300m on track
1. 39.5.....6.35.....143
2. 39.6.....6.35.....146
3. 40.0.....6.37.....141
4. 40.0.....6.41.....147
5. 41.6.....
1-160
2-119
The last two were awful, i dont know what happend my legs just suddenly became really really heavy, im thinking it may be because i did a weight session in my friends room earlier in the day (was nothing heavy but did single leg squats and hamstring exercises). the first three i was in control and relaxed and running quite nicly at the front (only three of us on this session, running next to a 1.53 runner, problem is he thinks i was in loads of latic where as i was running relaxed but legs were just soo heavey!!)
Wednesday
Rest
Thursday
12x250mish on grass up hill
...........1.18....1.17....1.18....1.20....1.20
...........152.....156.....164.....168.....170 ...1500m pace
.39.......40.......40.......40......40......40
187.....172.....180.....180.....175.....184
1.41....1.30....1.36...1.35....1.37.....1.40
156.....160.....156.....159.....169.....166.....3km pace
.45.......42.......42.......42.......41.......40+24
180.....176.....170.....180.....180.....179
the first 6 were around 1500m pace, might have been a
little slower as i was just trying to run relaxed. Was in
the middle of the group
last 6 at 5km pace and just ran really easy next to a 5k runner.
1-158
2-129
Friday
5x2minish
...........8.12...9.01...9.10....8.57
...........107....123.....126.....125
1.53...1.49....1.51...1.52...1.49
176.....185.....---.....---.....182
1-157
2-132
session was ok, not sure of the distance but will find out soon. Otherwise it felt ok, not 800m pace probably around 1500m pace so i think it felt like a 2.08 800m pace.
Wednesday, 13 May 2009
9th-15th
Saturday
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.
Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)
never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.
Monday
rest
Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back
1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back
1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178
the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.
the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this
Wednesday
5x1000m on grass
...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173
1-128
2-111
nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session
Thursday
45 on/off
.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186
1-168
2-138
First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished
Fridat
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.
Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)
never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.
Monday
rest
Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back
1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back
1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178
the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.
the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this
Wednesday
5x1000m on grass
...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173
1-128
2-111
nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session
Thursday
45 on/off
.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186
1-168
2-138
First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished
Fridat
Tuesday, 5 May 2009
2nd-8th
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
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
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
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