Saturday
Basically had a lte night so sleeped in and had planned to go track later in the day, However every one was going to the suana and lake, somthing i really wanted to do so joined them
sunday
University had organsied trips for us round tampere so went with them in the morning but the ran out of time to run as we all went for a meal afterwards
Monday
morning-35.10....Fin 150.....Ave 159...Thought the route would have been longer. Tough on the legs though as it is cross country course and my feet kept sinking into the snow, good fun.
(Fast steady)
Evening-
14.09.....163.....43....136
12.40.....174.....09....170
8.19........152.....
was supposed to be a fartlek session but was not sure where i was going so ended up as a fast steady run but with a couple of hard bits inbetween.
Tuesday
Morning- 20x200m on indoor track, flats
35.....166.....55.....136
34..... ---.....52.....137
34..... ---.....53.....139
35..... ---.....53.....143
33.....173.....53.....144
34.....166.....52.....146
34.....169.....51.....150
34.....165.....50.....156
34.....174.....52.....155
34.....171.....48.....158
34.....167.....55.....158
34.....176.....52.....158
34.....175.....47.....163
35.....177.....43.....169
35.....174.....45.....168
35.....179.....46.....168
35.....180.....45.....172
34.....180.....44.....174
35.....183.....40.....175
34.....185.....
1-142
2-122
Am out this evening so wanted a good session today. ran 35min there and back aswell.
Run felt quite comftable, After about the 11th rep legs started to get quite heavey whilst running but recovered pretty quickly. Was aiming to stop once the recovery HR got to 175.
wednesday
morning- 42.37. Just went really slow and took it easy. woke up with a little bit of the shakes, might have messed around with my body a little yesterday as we all went into the suana and then jumped into the freezing lake about 5 times.
evening-
35min....Ave 159
tried doing a fartlek but the roads are too many so i am continuly starting and stopping when trying to get to the woods. Have not yet found a long enough route in the woods to allow me to run hard enough to raise HR. i think mx i got it to was about 167.
Thursday
morning- 53.16.....Fin 131.....Ave 143
1-103
2-99
Well i have no found out that you are not allowed to run on the Cross country skiing routes! Had some crazy man chasing me, screaming and shouting at me from a tractor, so ended up running through the forests, not on any sort of path for about 5min (it seemed a lot longer). Anyway found a walking path which is lit and i may beable to extend it. Problem is i am not sure where abouts i was running today as i can not find it on the map. i got very much disorientated as everything looks the same. Was good fun though and didnt really get that lost as i was out for less than an hour
Friday
Monday, 11 January 2010
4th-8th
Monday
Settling in, bought maps and had whole day at uni
Tuesday
74min explore run. Found the indoor running track about 35mins run away from my halls.
Was very cold - 15 so just wrapped up warm and ran slowly
Wednesday
-24 so ran very slowly for 60min round the woods, which i think is a cross country ski route
Thursday
Walking all day, went expoloring with flat mates out to the lakes, prob 4hours
Friday
48.08....Fin 126.....Ave 128
-21, still very cold
Settling in, bought maps and had whole day at uni
Tuesday
74min explore run. Found the indoor running track about 35mins run away from my halls.
Was very cold - 15 so just wrapped up warm and ran slowly
Wednesday
-24 so ran very slowly for 60min round the woods, which i think is a cross country ski route
Thursday
Walking all day, went expoloring with flat mates out to the lakes, prob 4hours
Friday
48.08....Fin 126.....Ave 128
-21, still very cold
Friday, 1 January 2010
1st
Friday
31.32.....Ave 154.....Fin 169
1-134
2-114
JJust wanted to start building again at this sort of intensity but without stressing myself t much.
Again felt pretty fluid
31.32.....Ave 154.....Fin 169
1-134
2-114
JJust wanted to start building again at this sort of intensity but without stressing myself t much.
Again felt pretty fluid
Thursday, 31 December 2009
26th-31st
Saturday
Boxing Day Race- Downs, Just over 5km??
18.40 (a good 2-3mins faster than last year!)
First lap- .....9.04
Second lap....9.36
I won this race!! Well sort of it was staggered and the ones who normally win were two mins staggered behind me. Every year they always catch me but this time they were a good 30-40 sec behind. It was very much a run by my self, i was catching people but no one was then pushing on with me.
Pleased with the run though felt pretty smooth whilst running and people said i looked completly in control buut i think i may have had a little bit to much to eat (and drink) on christmas as i certaintly didnt like what was going on inside my stomach whilst running.
Sunday
48.17.....Fin 141.....Ave 143
1-110
2-109
in the evening started to feel quite grotty
Monday
Ill,
Tuesday
ill
Wednesday
ill, the last couple of days just been coughing alot and not sleeping, been really struggling to get to sleep before 3am which meant i was just tired most of the day and running was the last thing i wanted to do!?! went and got new spikes and those studed shoes you were talking about, unfortunatly stok seems to be rather limited at this time of year so will see how these studted shoes go, they seem good though.
Thursday
Morning- 47.58.....Fin 137.....Ave 140
Evening- 53.11.....Fin 156.....Ave 150
Just really wanted to get out for a run, feeling fine, not tired, still a little blocked up but the morning run cleared it. Evening run was just run as i feel still feel kind of strong. Started of slow and tried to build it up. Not running hard but still feels quite fluid.
Boxing Day Race- Downs, Just over 5km??
18.40 (a good 2-3mins faster than last year!)
First lap- .....9.04
Second lap....9.36
I won this race!! Well sort of it was staggered and the ones who normally win were two mins staggered behind me. Every year they always catch me but this time they were a good 30-40 sec behind. It was very much a run by my self, i was catching people but no one was then pushing on with me.
Pleased with the run though felt pretty smooth whilst running and people said i looked completly in control buut i think i may have had a little bit to much to eat (and drink) on christmas as i certaintly didnt like what was going on inside my stomach whilst running.
Sunday
48.17.....Fin 141.....Ave 143
1-110
2-109
in the evening started to feel quite grotty
Monday
Ill,
Tuesday
ill
Wednesday
ill, the last couple of days just been coughing alot and not sleeping, been really struggling to get to sleep before 3am which meant i was just tired most of the day and running was the last thing i wanted to do!?! went and got new spikes and those studed shoes you were talking about, unfortunatly stok seems to be rather limited at this time of year so will see how these studted shoes go, they seem good though.
Thursday
Morning- 47.58.....Fin 137.....Ave 140
Evening- 53.11.....Fin 156.....Ave 150
Just really wanted to get out for a run, feeling fine, not tired, still a little blocked up but the morning run cleared it. Evening run was just run as i feel still feel kind of strong. Started of slow and tried to build it up. Not running hard but still feels quite fluid.
Sunday, 20 December 2009
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
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
Monday, 14 December 2009
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.....
Friday
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
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
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