7th-13th

Saturday
14x200m on track

28.....----.....1.51.....126
29.....----.....1.32.....147
28.....189.....1.53.....146
28.....----.....1.23.....154
31.....178......1.32.....150
29.....180.....1.25.....156
30.....182.....1.29.....159
31.....184......1.16.....167
31.....186......1.03.....160
30.....----....2.30......153
30.....180.....1.12......168
30.....182.....1.09......171
31.....183......1.13......170
30.....184.....

1-161
2-139
Running on the track did not feel comftorable at all, did'nt feel like i had any bounce in me at all, although i did remember thinging the first 4 were easy and slow but really from then on it was effort to get my legs to move quicker. Recoveries were about 150m but last 4 were only 100m walk/jog recovery because i had to have 200m walk before as my legs were getting really tired but areobiclly was feeling ok, those extra four were tough though and i did feel pretty dizzy once finished.

Sunday
1.48.....fin 135.....ave 140
1-111
2-101

Monday

morning- 56.36.....Fin 131.....Ave 138

1-104

2-100

Evening-

Weights- Here is exactly what i did

Warm Up, Basic hurdle drill and lunge stretches

Single leg Split Squats- 2x6 reps at 30kg

1x3 reps at 40kg

comfortable with the 30kg reps and can do them pretty fast, but the 40kg took time for me to get used to it, first rep my leg just collapsed but the other two were ok but were done quite slowly. Found it easier on left leg.

5x hoping excerisie and hold

Seated Row- weight machine, worked the mucles on back, pull back.

1x6 reps at 70kg

1x10 reps at 70kg

1x10 reps at 90kg

70kg was pretty easy and comfortable, 90kg was a bit more stressful

Single leg Glute Press Machine- 3x6 rep at 45kg

can easily build on this, and could have done more reps

single leg take offs- 5x single leg jumps of 30cm box

quite difficult to get this continuous but this worked my muscles

Calf Press Lying- 1x10 reps at 20kg

1x10 reps at 30kg

1x10 reps at 40kg

, not difficult as i am used to doing this sort of thing with body weight which is probably double this.

Swiss Ball hamstring Curl 3x6

Bit harder but got used to it on the 3rd set

Overall each exercise didn't feel to bad, the only really stressful one was the 40kg one leg squat. However after this i did 15min tempo run and legs did feel quite tired, this could be because the session was a good 2hrs including 20min jog warm up, so may have just been a little tired

Tuesday

Morning- 56.39.....Fin138.....Ave 139

1-103

2-97

evening-20x1min (1min) on grass with Gandhi

1.....--- .....1.....138

1.....172.....1......144

1.....--- .....1.....150

1.....--- .....1.....153

1.....179.....1.....153

1.....179.....1.....154

1.....174.....1......155

1.....168.....1......158

1.....167......1.....157

1.....180.....1.....159

1.....180.....1.....160

1.....184.....1.....162

1.....186.....1.....163

1.....183.....1.....167

1.....184.....1.....166

1.....187.....1.....163

1.....182.....1.....166

1.....190.....1.....167

1.....184.....1.....165

1.....186.....

1-147

2-125

session was very consistent, finished in exactly the same place each time. The First 10 i was probably mid leading group but the last 6-8 every one sort of picked it up esspically over the last 15sec ( i was in the front group for 30sec of each rep but faded) probably finishing 20-30m behind the leader.

Wednesday

morning- 56.21.....Fin 139.....Ave 138

1-107

2-99

really tired this morning, but more to do with late night, early morning. Was surprised to find this my fastest time, run felt very lumpy.

Evening- circuits

Just feeling tired, long day.

Thursday

Morning- 57.19.....Fin 135.....Ave 141

1-107

2-104

evening- 41.41 fartlek

2.42.....--- .....48.....135

15.02...171.....28.....164

4.55.....175.....62.....159

8.17.....174 .....31.....164

3.04.....--- .....19.....168

1.57..... --- .....18.....164

2.05.....174

1-138

2-116

Bucketing it down with rain (made it quite good fun) which effected HR monitor so im not to sure how accurate HR are during reps, i thinj the last couple must have been in high 170s as i was moveing quite quick (i think)

First 30mins was good and strong but the last 15mins or so was a bit more in consistant, one minute i was running well and quite springy and the next i was starting to go a bit heavy footed and slowed, but then would pick it up again.

Friday
rest

1st-6th

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

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

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

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

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

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

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