Sunday
1:50.51....fin 139.....Ave 139
1-116
2-105
Monday
morning- 52.29.....Fin 146.....Ave 141
1-110
2-99
evening
Weights- 3x 6reps, 30kg weight on legs
20min fast fartlek. Shorter reps average between 20-40 seconds. Legs took a while to get used to moving but by the end felt quite bouncy whilst running.
Tuesday
morning
56.49.....Fin 135.....Ave 138
1-104
2-100
Evening-
1.......177.....30.....146
2.......153.....60.....150
3.......164.....90.....148
3.......161.....90.....151
2.......174.....60.....156
1.......174.....30.....173
1.......178.....30.....175
2.......183.....60.....153
3.......178.....90.....147
3.......180.....90.....140
2.......171.....60.....150
1.30..178.....
1-142
2-119
After the 2x 1min reps the hamstrings started to get quite heavey but i was also pushing alot harder from then on on the longer reps. Felt strong, to begin with i was bouncing stright of the ground.
Wednesday
Morning- 57.54.....Fin 141.....ave 141
1-114
2-106
this was an extented route. The run felt quite slowly but i am still getting round the old route in about 52mins so have extended it a litte
Evening
Circuits + 5x50m
Thursday
morning- 56.56.....Fin 141.....Ave 137
(lost dats, not accurate)
evening- was feeling quite metally tired been doing alot of course work so just went for a 35min run with flat mates
Friday
rest
Monday, 2 November 2009
Saturday, 31 October 2009
31st
Saturday
13x300m on grass
38.....---......59.....146
47.....---......54.....147
46.....175.....55.....157
48.....179.....57.....155
46.....181.....56.....158
48.....181.....59.....159
46.....183.....61.....161
48.....182.....60.....161
47.....182.....52.....171
50.....186.....54.....174
47.....185.....52.....172
48.....192.....48.....180
47.....190.....
1-157
2-135
Running ok at this speed. Quads do seem to struggle the most when lactic hits. Also i cant really seem to sustain running right up on my toes for 300m, theres about 100m where the technique drops a little. Didnt throw up but legs and lungs were knackered
Sunday, 25 October 2009
24th-30th
Saturday
Birmingham Legue- Senneleys Parks
10km- 38.04
Beat ben snowball who have never beaten before in all of my cross country races (he did have a shocker though!) Calfs were very tight and took 25mins before they relaxed, once the did i really got going and cought a lot of places.
My previous best for 10km was 41min and that was on a flat course, this was quite hilly. Legs were still quite tight from last week, i wasnt particlually bouncy so am pleasd to finish mid loughborough.
Sunday
1:48.46.....Fin 141.....Ave 141
1-113
2-106
Same corse as last week and quite a biit quicker, alothough it didnt really feel it.
Monday
Thursday
Friday
Birmingham Legue- Senneleys Parks
10km- 38.04
Beat ben snowball who have never beaten before in all of my cross country races (he did have a shocker though!) Calfs were very tight and took 25mins before they relaxed, once the did i really got going and cought a lot of places.
My previous best for 10km was 41min and that was on a flat course, this was quite hilly. Legs were still quite tight from last week, i wasnt particlually bouncy so am pleasd to finish mid loughborough.
Sunday
1:48.46.....Fin 141.....Ave 141
1-113
2-106
Same corse as last week and quite a biit quicker, alothough it didnt really feel it.
Monday
Morning- 54.23.....Fin 138.....Ave 139
1-110
2-99
Evening- Weights, added some light weights- 30kg on single leg squats - 7 reps x3 sets , probably feel i could do a bit, just building. Also did quite a few other leg exercies and also arms. I stayed behind and did some Core work- 200 sit ups and 2x10 pull ups
8x 1min (1min)
1x 1.52
Tuesday
morning- 55.35.....Fin 140.....Ave 138
1-106
2-102
evening-
2.46......---......33.....154
12.56....177.....21.....167
2.45......174.....35.....160
2.13......167.....
will have to change my eating habits as this happend last week as well. Stomach started to feel very uncomaftable and physically could'nt run anymore with it. legs were'nt to tired which was good, bounced up the hills
Wednesday
morning- 52.25.....Fin 143.....Ave 139
1-116
2-109
evening- circuits.
Found this quite tough, i had no explosive power in me at all, i was not sweating or breathing that heavly at all but my muscles felt very lazy and drained and everything felt quite half hearted and slow.
Thursday
morning- 52.28.....Fin 137.....Ave 138
2-101
Pleased with these last two morning runs, the Ave HR has been decreasing with the times improving quite a bit as well, which was quite a shock as this morning it felt very slow. Hopefully can keep this up in the coming weeks.
evening- Rest, physically feeling quite good and would have done a block interval session today but other things poped up and ran out of time
Friday
rest
Wednesday, 21 October 2009
17th-23rd
Saturday
Had planned to get up really early and go for a run but woke up feeling really bad. I spent the day at a protest which then broke out into a good natured riot so there was plenty of running and walking all day.
Sunday
1.59.47.....Fin 141.....Ave 143
1-126
2-118
slower than the last time i did it (i had my watch to guage by) but didnt feel as tired untill about the 100th minute..................Still have'nt made the 2hour mark!!
Monday
45.48.....Fin 140.....Ave139
1-117
In shefeild so just explored and tried to find as many hills as i could (was'nt hard)
evening- weight Session.
Just the basics today, going through about 6-8 exercises with just the bar weight. Completly focused on legs no upper body stuff but i think in future weeks i will do some pull ups before i leave. From this session i was as strong if not stronger/ better balnace at this low weight, as every one else who have been doing these a for a year or two.
Will get a program from him next week. However it seemes like we are aiming for low, controlled reps which probs means building up heavy weights. Maybe there will be higher reputions but i will send you the program next week. What Sort of exercises should i be doing?
Tuesday
54.54......Fin 150.....Ave 141
1-117
2-106
evening- 30min Fartlek conisiting of
13.02 first run, felt really comftable and easy, 8.34 had to split this into two though, had a 9 second break just to let my legs recover, HR was ok
Then last 10 mins consisted of 2-5min runs ( i forgot to write this in my diary so am doing it from memory). Basically was running very well yesterday but started to struggle after 30min...really, really needed the tolite and could'nt phyically run any more
Wednesday
morning - was supposed to be going flying and because of a late night didnt get up to run. However flying cancelled because of bad weather and then i had lectures all day
evening- 40min steady job.
Circuits- Hamstrings really struggled today. Aching from Monday...but have'nt affected me during my runs
10min fast steady jog home.
Thursday
morning- 55.23.....Fin 148.....Ave 141
1-113
2-103
Evening- 51.08 Fartlek on road
2.41.....154.....44.....141
13.25...173.....30.....160
4.37.....172.....15.....168
2.08.....175.....66.....147
5.21.....174.....61.....148
2.42.....170.....13.....167
2.16.....174.....50.....153
2.24.....174.....24.....169
1.56.....182.....3.38..152
38........180.....56.....147
43........180.....52.....159
24........172.....34.....169
48........186.....
1-149
2-125
Legs were very tired when running this, everything felt quite heavy after the first rep. did'nt feel like i was bouncing along like earlier in the week. However the last (shorter) reps did feel like i was moving well. Calfs were very tight when running fast on the last 4 reps.
Friday
Had planned to get up really early and go for a run but woke up feeling really bad. I spent the day at a protest which then broke out into a good natured riot so there was plenty of running and walking all day.
Sunday
1.59.47.....Fin 141.....Ave 143
1-126
2-118
slower than the last time i did it (i had my watch to guage by) but didnt feel as tired untill about the 100th minute..................Still have'nt made the 2hour mark!!
Monday
45.48.....Fin 140.....Ave139
1-117
In shefeild so just explored and tried to find as many hills as i could (was'nt hard)
evening- weight Session.
Just the basics today, going through about 6-8 exercises with just the bar weight. Completly focused on legs no upper body stuff but i think in future weeks i will do some pull ups before i leave. From this session i was as strong if not stronger/ better balnace at this low weight, as every one else who have been doing these a for a year or two.
Will get a program from him next week. However it seemes like we are aiming for low, controlled reps which probs means building up heavy weights. Maybe there will be higher reputions but i will send you the program next week. What Sort of exercises should i be doing?
Tuesday
54.54......Fin 150.....Ave 141
1-117
2-106
evening- 30min Fartlek conisiting of
13.02 first run, felt really comftable and easy, 8.34 had to split this into two though, had a 9 second break just to let my legs recover, HR was ok
Then last 10 mins consisted of 2-5min runs ( i forgot to write this in my diary so am doing it from memory). Basically was running very well yesterday but started to struggle after 30min...really, really needed the tolite and could'nt phyically run any more
Wednesday
morning - was supposed to be going flying and because of a late night didnt get up to run. However flying cancelled because of bad weather and then i had lectures all day
evening- 40min steady job.
Circuits- Hamstrings really struggled today. Aching from Monday...but have'nt affected me during my runs
10min fast steady jog home.
Thursday
morning- 55.23.....Fin 148.....Ave 141
1-113
2-103
Evening- 51.08 Fartlek on road
2.41.....154.....44.....141
13.25...173.....30.....160
4.37.....172.....15.....168
2.08.....175.....66.....147
5.21.....174.....61.....148
2.42.....170.....13.....167
2.16.....174.....50.....153
2.24.....174.....24.....169
1.56.....182.....3.38..152
38........180.....56.....147
43........180.....52.....159
24........172.....34.....169
48........186.....
1-149
2-125
Legs were very tired when running this, everything felt quite heavy after the first rep. did'nt feel like i was bouncing along like earlier in the week. However the last (shorter) reps did feel like i was moving well. Calfs were very tight when running fast on the last 4 reps.
Friday
Wednesday, 14 October 2009
10th-16th
Saturday
ill- feeling alot better today
Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107
Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.
Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time
Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)
Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)
evening- 50.04.....Fin 152.....Ave 154
1-125
2-114
Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)
Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107
Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR
Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111
evening-(55.39min Fartlek)
-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176
1-135
2-120
Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session
Friday
legs were aching this morning
ill- feeling alot better today
Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107
Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.
Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time
Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)
Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)
evening- 50.04.....Fin 152.....Ave 154
1-125
2-114
Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)
Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107
Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR
Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111
evening-(55.39min Fartlek)
-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176
1-135
2-120
Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session
Friday
legs were aching this morning
Monday, 5 October 2009
3rd-9th
Saturday
really late night and then busy through out the day so found no time to run
Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable
Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.
Evening
52.36.....Fin 149.....Ave 143
1-110
2-109
Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108
evening-came acros really tired and with cold like symptoms
Wednesday
Thursday
Friday
ill for the rest of the week, just felt permantly tired with major head aches
really late night and then busy through out the day so found no time to run
Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable
Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.
Evening
52.36.....Fin 149.....Ave 143
1-110
2-109
Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108
evening-came acros really tired and with cold like symptoms
Wednesday
Thursday
Friday
ill for the rest of the week, just felt permantly tired with major head aches
1st-2nd
Thursday
53min steady slow jog in the morning
Didnt train in evening as its still freshers week so went out early
Friday
rest
53min steady slow jog in the morning
Didnt train in evening as its still freshers week so went out early
Friday
rest
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