21st-27th

Saturday
12x300m, 1x200m, 1x150m, Track

44.....168.....72.....146
48.....180.....44.....172
49.....182.....56.....167
50.....178.....59.....164
49.....185.....55.....169
51.....186.....62.....164
50.....183.....61.....169
51.....181.....70.....166
50.....186.....67.....171
50.....187.....71.....170
49.....186.....70.....176
48.....191.....92.....172
31.....185.....72.....165
23.....174

1-163
2-142
Awful session, the wind was strong but nothing bad.
The first rep felt slow but quite easy so was really frustrating that i just slowed from then on.
I was just not recovering proberly, legs permantly felt quite heavey, espcially around the hip when the leg was pushing on the rep.
Again my left calf went very tight again when operating at this intensity. (i think i may look into getting new spikes as these are 400m spikes and i can feel that it is uncomftorbal on my left foot)


Sunday
1:47.16.....Fin 135.....Ave 137

1-111

2-99

No problems. Good run.

evening- 26min of 6-a-side football league. lots of running about, o the joys of being fitter, faster and stronger than the masses....ran them of the ball.....despite this, we still lost!

Monday

morning- 58.11.....fin 133.....Ave 136

1-103

2-97

Diffrent route (had to detour to libary first).

HR is dropping so quickly now, Stoping to cross road and HR is dopping down from 139 to 133. the same going down the hill HR is dropping to low 120s (the hill is very slippery mud so am going quite slow).

Evening

20min warm up

weights

Single leg Squat

2x6reps at 40kg, 1x3 reps at 45kg, left leg was defiantly more fluid but was squating quite well. I think its just getting used to the new weight as when i went up to 45kg my very first rep my legs sort of froze but after that the others were done relativly comftable. Although leg was shaking a little.

Seated Row

120 pounds (i think it not Kg)

Glute Press

3x6reps at 65kg, pretty easy, will up this weight.

Calf Press

3x6 reps at 70kg

20min run home, 2mins on 1min off. Most of it was at fast steady pace, there were two reps where i did push a little harder

Tuesday

Question- Fartlek, you say run the first 2/3s normally does that mean slowing down/getting the HR back down to 175- and running at that pace and then pushing for the last 3rd?

morning-

57.04.....Fin 142.....Ave 137

1-108

2-97

evening-Fartlek 48.43

2.47.....162.....14.....162

15.03..173.....11.....171

10.06..179.....16.....174

4.29....183.....12.....179

5.26....182.....16.....179

2.51....179.....19.....176

49.......183.....18.....180

44.......181.....14.....182

2.43...186.....34.....174

63......185.....

1-154

2-125

Ran the first 2/3s of the rep on average at 172 HR and then pushed for the last 3rd. was quite pleased with the 10.06 rep as the time went really quickly and the run felt quite comfortable. Legs were a little tired from yesterday and could feel the quads working, these were getting tired first.

Wednesday

morning- 55.41.....Fin 135.....Ave 139

1-102

2-96

evening- circuits

6x60m sprints on track.

Thursday

morning - rest

evening- 3x1km 10km race pace on road

3.33.....168.....7.29.....104

3.21.....174.....7.03.....113

3.25.....173.....

1-126

2-104

Legs were not feeling that reactive when running to day which meant i didnt get up the hill as powerful as i would have liked. Basically did about 400m fastish, recreating the begining of a race and then tried to settle into an easier pace/ rhythm, This second minute is the bit i found the hardest, the last 3-60sec got into a little bit of a rhythm.

Friday

14th-20th

Saturday

10x300m on track

49.....50.....155

49.....52.....156

52.....50.....158

51.....58.....157

52.....54.....164

54.....56.....165

52.....62.....167

52.....60.....171

54.....60.....173

52.....

1-163

2-134

The day was very very Windy all the way round the track and there were gusts that were almost stopping me running.

What i did notice when running at this tempo was my technique. I have not been pushing with my legs. my leg stride has been short and fast but has not been striding out and pushing. when i started to do this i could feel speed picking up but i also found it really tiring.

Sunday

Gliding all day, amazing experience but utterly exhusting, there all day

Monday

late night on Saturday and early morning on sunday i got about 3hrs sleep meant i was absoultly shattered to day and was in not fit state to run

Tuesday

morning- 40.00min....Fin 136.....Ave 139

1-95

2-93

Shattered this morning and just went very slowly and easy and everything was very uncomftable and made my legs ache

evening- tired and slept and did cought up on work so did not get out for a run, however iam feeling better for it

Wednesday

morning- 56.16.....Fin 133.....Ave 135

1-107

2-98

evening

getting used to this now and am not so tired by the end of it. Next week gandy is going to change circuit.

Thursday

morning

56.27.....fin 144.....Ave 139

1-112

2-105

evening- fartlek, 44.41min

2.25.....165.....20....165

14.10...175.....18.....171

6.57.....180.....16.....177

4.38.....184.....09....183

2.32.....185.....11.....186

5.25.....181.....11.....179.Found this rep the hardest, going up hill,ing almost dragging feet

2.47.....181.....18.....176

46........186.....13.....183

47........188.....12.....185

1.39.....191.....

1-156

2-128

i was trying to push my self hard but there were moments where i would push hard and then not be able to sustain it and then the HR would drop and it would take a while till i could pick it up again. This though only really happend on the long hill (5.25min rep). I was tired at the end of it but i was nit feeling sick. However now(IN the evening i am feeling quite tired). Generally, except for the big hill on the 5.25 rep speed was ok and was starting to stride out. Just had no power or energy on this rep

Friday

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