19th-25th

Saturday
Wimbldom Common, 8mile cross country- 47.56
Laps-
1-15.32
2-16.45
3-15.38
Ran quite well, was only about 20m behind hawkins for the first lap (well about 14mins) but then suffered at the beggining and the end of the second lap but got going again on the third lap which ment i was prob about 30-40sec behind hawkins.

Sunday
2:05.35.....Fin 141.....Ave 138
1-114
Bit slower than normal as it was so very icey that meant at some point i had to walk.

Monday
Morning- 58.31.....Fin 133.....Ave 138
1-109
2-105

Evening- 20xlength of park (roads are still to icey to run on)
97.....154.....43.....150
92.....171.....39.....151
96.....177.....35.....165
91.....173.....39.....161
100.. 173.....33.....166
90.....174.....42.....159
94.....179.....35.....171
92.....174.....46.....156
95.....178.....33.....171
89.....177.....46.....158
95.....179.....34.....168
87.....177.....49.....159
94.....179.....37.....171
88.....177.....47.....159
93.....182.....32.....174
88.....178.....50.....156
93.....180.....32.....173
88.....179.....47.....165
91.....183.....33.....177
84.....183
1-143
2-123
Just rn relaxed and tried to keep most of the run under 175, Hr would rise though on the last 50m. Otherwise nothing to report. quite enjoyed this though.

Tuesday
10miles cross country
71.53.....Fin 173.....Ave 157
1-135
2-117
Harder than last weeks run. Was not so icey so could run uphill quite hard which was tiring. Ground was muddy/ snowy which made the legs work that bit harder as well

Wednesday
55.51.....Ave 134.....Fin 130
1-102
2-95

Gym basic weights, they dont have any bar weights for the legs o just multi-gymed it
Thursday

Friday

12th-18th

Saturday
Traveling Home

Sunday
1:44.32.....Fin 146.....Ave 140
1-112
2-106
legs didnt feel particually used to running , not very springy and Hr would jump a little

Monday
Morning- 59.00.....fin 141.....Ave 138
1-100
2-96
felt better running today everything was comfortable again

Tuesday

Wednesday
69.16.....Fin 172.....Ave 155
1-124
2-113
Distance was just under 9mile. first 40mins was all up hill. wanted to run a bit harder but it was snowing so coming down hill was very icy so ended up going quite slowly. Run felt really good though, will do this more often, good route

Thursday
Morning- 61.23.....Fin 146.....Ave 140
1-107
2-103

afternoon-3x1,2,3min

1.....---......30.....149
2.....162.....60.....143
3.....181.....90.....123
3.....187.....90.....137
2.....182.....60.....147
1.....187.....30.....181
1.....186.....30.....177
2.....189.....60.....156
3.....189.....

did this with Hawkins. Ran pretty well, ran with Hawkins if not infront of him for most of the runs, except for the last three mins. HR seems quite high but was quite comftable and was talking (kind of) with hawkins as we ran.

Friday

5th-11th

Saturday
Birmingham legaue 10km, 38min- Didnt run well at all. Calf was very tight and it was the first time that i had to stop in a race. Ended up stopping quite a few times in the end just to relax the legs.

Sunday
Had to catch up on ALOT of work. Played football in the eveninng though

Monday
Fininsing of work, BIRTHDAY,

Tuesday
53.35.....Fin 131.....Ave 136
1-103

Wednesday
54.28.....Fin 134.....Ave 141
2-106

Thursday
1:48.32.....Fin 139.....Ave 134
1-108
2-103
Was very boared and wanted one last long run in the borough before i went home.

Friday
52.45....Fin 140.....Ave 138

27th-4th

Saturday

10km liverpool- 36.07

Lasted-3.48 at the front and then rapidly slowed down didnt really recover untill about 20mins into the race but then started to run quite well.

Sunday

50.57.....Fin 140.....Ave 135

1-99

2-93

old route

Monday

Lunch time-48.04.....Fin 149.....ave 140

1-109

2-97

Same route as Sundat

Afternoon- weights+core exercises

Single leg squat= 2x6x40kg, 1x3x45kg, can do these relatively fluently now

Glute press= 3x6x70kg

Calf Press= 3x6x70kg

2.22.....61

66........13

1.39.....49

2.24.....63

1.36.....1.15

1.20.....9

54........

Tried running at race pace, stopped when i started to slow.

Tuesday

morning- 52.14.....Fin 140.....Ave140

1-106

2-96

Tried to keep the HR above 140 as i notice quite a diffrence compared to 140-. It actually feels like i am running at 140+ compared to bouncing of the calfs when im running in 130s, it also sort of re-creats the same sort of ache i feel in my right leg when raceing

Evening- 40.58 farlek

2.34.....---......62.....120

8.37.....---......15.....149

2.51.....165.....40.....138

2.17.....170.....20.....162

2.00.....174.....46.....145

2.57.....173.....18.....167

2.11.....173.....14.....171

1.40.....172.....52.....153

2.37.....174.....16.....171

1.42.....177.....35.....164

1.31.....176.....09.....173

2.28.....176.....18.....170

1.41.....179.....

1-133

2-114

Basically tried to run at 10km starting pace. It was good as it got my legs moveing pretty relentlessly its just they did get tired almost every time around the 2min mark

Wednesday

morning

51.59.....Fin 138.....Ave 139

1-106

2-94

Started of well but suddenly got quite tierd about 5mins at the end

Thursday

Friday

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