Saturday- 80 min..... fin 146.....ave 141.....max 153
1- 117
2- 99/116
Sunday- 10k Race- 43.44 min, really easy first 6km, did not struggle through out, however was 6mins behind Hawkins
Monday- 35.00 min.....Fin 162.....Ave 158.....Max 168
1-128
2-118
Tuesday- 16x400m
..........36.......41.......60.......62......46.......51.........61........65
..........162.....167.....156.....154.....164.....168......165.....163
75......77........81.......79.......80......80.......76.........78........76
169.....178.....182.....178.....182.....181.....186......187.......187
62......72.......69......70.......66.......72.......62
163....163....166.....162.....163.....153.....163
76......77.......79.......80......82........81.......79
188.....187.....187.....184.....184.....183.....185
Wednesday- had physio so all i did was my circuits, however it as my first positive session with john allen, getting balance back and just have to keep going as i am
Thursday - 20x150m
17.15mins......Ave 181.....Max 196
Ave Rep- 26sec.............Ave heart Rate- 180-188
Ave Rec- 30sec.............Ave Rest Heart- 176-182
Friday- rest+ Stability in the water
Thursday, 20 September 2007
Saturday, 15 September 2007
8th-14th
Saterday- Nothing
Sunday- 69min.....ave 143.....Fin 143......1- 120......2- 115
Monday- 35.20.....Ave 162.....Fin 165.....Max 170
1- 134
2- 110
Tuesday- 6x1000m
------2.24....2.34...2.47....2.46.....2.47
------ 154.....157.....149.....150.....150
3.16....3.40...3.47....3.48...3.40----
188.....187.....188.....189.....189-----
despite being alot slower than the other two, tought me alot, i ran comftably but my calfs are weak so could never get into a real rythem
calfs were really tight the next day
Wednesday- 58min.....Fin 141.....Ave 138
1-110
2-109
Thursday- 1min, 2min, 3min x 2
............30........1.......1.30.....30.......1
..........178..... 168.....157.....183.....176
1.00.....2.........3..........1.........2.........3
182.....187.....193.....189.....195.....194
again i was behind the other two and it was my calfs that struggled, comftable, was running in high stress.
Friday- Rest
i feel 5x fitter already from just one weeks training however got a hell of alot of work to do, as soon as my confidence grows in running for long periods im sure things will progress nicly.
Sunday- 69min.....ave 143.....Fin 143......1- 120......2- 115
Monday- 35.20.....Ave 162.....Fin 165.....Max 170
1- 134
2- 110
Tuesday- 6x1000m
------2.24....2.34...2.47....2.46.....2.47
------ 154.....157.....149.....150.....150
3.16....3.40...3.47....3.48...3.40----
188.....187.....188.....189.....189-----
despite being alot slower than the other two, tought me alot, i ran comftably but my calfs are weak so could never get into a real rythem
calfs were really tight the next day
Wednesday- 58min.....Fin 141.....Ave 138
1-110
2-109
Thursday- 1min, 2min, 3min x 2
............30........1.......1.30.....30.......1
..........178..... 168.....157.....183.....176
1.00.....2.........3..........1.........2.........3
182.....187.....193.....189.....195.....194
again i was behind the other two and it was my calfs that struggled, comftable, was running in high stress.
Friday- Rest
i feel 5x fitter already from just one weeks training however got a hell of alot of work to do, as soon as my confidence grows in running for long periods im sure things will progress nicly.
Thursday, 30 August 2007
27th-31st
Monday- 2hrs 30min of cycling
Tuesday- 70 laps swimming
wednesday- 50 lengths swimming + Cicuit training
Thursday- 1x300m 2x200m 1x300m
-------6.46-------30-----9.44
---------141---- 170-----143
-41------26------28------41
185-----177-----190-----188
liked this session, bit disoppinted about the 2nd 200m, wanted a faster time but it felt comftable, probably to relaxed, forgot to speed my self up- last 300m felt smooth apart from the 10m where i could feel myself having to push
Friday- Rest
Tuesday- 70 laps swimming
wednesday- 50 lengths swimming + Cicuit training
Thursday- 1x300m 2x200m 1x300m
-------6.46-------30-----9.44
---------141---- 170-----143
-41------26------28------41
185-----177-----190-----188
liked this session, bit disoppinted about the 2nd 200m, wanted a faster time but it felt comftable, probably to relaxed, forgot to speed my self up- last 300m felt smooth apart from the 10m where i could feel myself having to push
Friday- Rest
Sunday, 26 August 2007
20th-25th
Monday- 39min---Fin 156---Ave 146---Max 157
1- 122
2- 120
Tuesday- 6xlength of park, flats, jog back recovery, 2 staggerd starts
------3.30---4.00--3.46--4.14--3.49
-------143---150---151---157---150
78-----67-----81----69----82----71
173---188---193---191---193---188
1-160
2-136
3-119
4-118
5-119
running felt ok but when i stoped took me a while to ctach my breath and recover.
Wednesday- rest, didnt want to irrtate my foot
Thursday- 6x200m
------5.03--4.03--3.32---4.31--4.14
-------148---155---157---153---157
27.3--26.9--27.3---28.2--27.8--28.4
209---181---182---184---181---183
first half felt really comftable but by the last 3 started feeling tired with the last 50m- didnt feel as smoth as i would have liked it, was not gliding effortlessly, aware that i was running
friday- rest
Saterday 10x200m? hill
------2.03---1.55--1.58--2.08--2.08--2.22--2.38---2.31---2.23
-------165---172---175---178---173---172---171---176----178
-45----44----48----48----51-----51----51----53-----50---51
152---180---198---195---196---196---197---194---198---199
was a difficult session, running up the hill i felt quite good and powerful but as soon as i stopped it cought up with and i couldnt recover standing still, found it easier when jogging to recover
1- 122
2- 120
Tuesday- 6xlength of park, flats, jog back recovery, 2 staggerd starts
------3.30---4.00--3.46--4.14--3.49
-------143---150---151---157---150
78-----67-----81----69----82----71
173---188---193---191---193---188
1-160
2-136
3-119
4-118
5-119
running felt ok but when i stoped took me a while to ctach my breath and recover.
Wednesday- rest, didnt want to irrtate my foot
Thursday- 6x200m
------5.03--4.03--3.32---4.31--4.14
-------148---155---157---153---157
27.3--26.9--27.3---28.2--27.8--28.4
209---181---182---184---181---183
first half felt really comftable but by the last 3 started feeling tired with the last 50m- didnt feel as smoth as i would have liked it, was not gliding effortlessly, aware that i was running
friday- rest
Saterday 10x200m? hill
------2.03---1.55--1.58--2.08--2.08--2.22--2.38---2.31---2.23
-------165---172---175---178---173---172---171---176----178
-45----44----48----48----51-----51----51----53-----50---51
152---180---198---195---196---196---197---194---198---199
was a difficult session, running up the hill i felt quite good and powerful but as soon as i stopped it cought up with and i couldnt recover standing still, found it easier when jogging to recover
Saturday, 28 July 2007
21st-28th
Saturday
Park; 300, 200, 500, 200, 300...start every 4th min
------3.16--3.28--2.41---3.26
------131---138---140---137
-43----31----78----33----47
169---174---188---171---179
1-160
2-142
3-131
4-120
Sunday, monday- rest
Tuesday- went swimming with alex h, did running in the water
(3x) 5x30sec with 30sec rest
Wednesday
54. 30min---Fin 149---Ave 141---Max 155
1-116
2-105
Thursday
5x2mins, 8min rest
--------8-----8------8-----8
------120---134---132---126
--2-----2-----2------2-----2
177---182---183---185---184
1-155
2-129
3-116
4-111
feels quite comftable and strong
Friday rest
Saturday
Park; 3x300m walk back recovery
---------4.14------4.14
---------131-------133
-46-------46-------46
172------178------190
was on a slight hill, walk back recovery i was breathing quite heavly
Park; 300, 200, 500, 200, 300...start every 4th min
------3.16--3.28--2.41---3.26
------131---138---140---137
-43----31----78----33----47
169---174---188---171---179
1-160
2-142
3-131
4-120
Sunday, monday- rest
Tuesday- went swimming with alex h, did running in the water
(3x) 5x30sec with 30sec rest
Wednesday
54. 30min---Fin 149---Ave 141---Max 155
1-116
2-105
Thursday
5x2mins, 8min rest
--------8-----8------8-----8
------120---134---132---126
--2-----2-----2------2-----2
177---182---183---185---184
1-155
2-129
3-116
4-111
feels quite comftable and strong
Friday rest
Saturday
Park; 3x300m walk back recovery
---------4.14------4.14
---------131-------133
-46-------46-------46
172------178------190
was on a slight hill, walk back recovery i was breathing quite heavly
Thursday, 19 July 2007
15th-20th
Sunday
warm down from saterday, jog and then stride, couple of laps of the park
Monday
15min----Ave 174---Fin 188---Max 188
-------1=146
-------2=123
-------3=114
-------4=108
Tuesday
1x300m, 2x200m, 1x300m
-----4.15----30---4.20
------130---162---132
45----30-----39---44
177---190---189---180
the second 200m was a slight up up hill, kept the same effort not the same speed so is why it is alot slower (same distance though)
Wensday- rest and football
Thursday
20x150m
------- 28----31----34----48----30----31----34----
------ 146---149---151---145---166---170---172---
-24----25----26----23----25----24----25----24----
157---165---172---172---174---178---185---183---
-34---- 31----37----33----35----34----
174---178---174---181---183---184---
-25----23----25---- 23----25----24----
186---184---187---186---189---186---
-33----34----33----32----33----35
183---184---184---184---185---182
-24----25----25---- 25----25----25.............1=155
192---185---190---190---194---190........... 2=136
..............................................................................3=126
session was in flats and done with alex b, kept up with him untill the last 5. last time i did this session my average time was 27-30sec, with the same recovery and heart rate, so improvment there, session itself was good but during the recoveries i felt pretty rottern, running was really comftable.
Friday - rest
pretty good week
on monday and tuesday i went to the baby pool and did my stability exercises on my legs as my ankle has felt a little unsatble over the last couple of weeks, also hoping this will sort/help out my shines
warm down from saterday, jog and then stride, couple of laps of the park
Monday
15min----Ave 174---Fin 188---Max 188
-------1=146
-------2=123
-------3=114
-------4=108
Tuesday
1x300m, 2x200m, 1x300m
-----4.15----30---4.20
------130---162---132
45----30-----39---44
177---190---189---180
the second 200m was a slight up up hill, kept the same effort not the same speed so is why it is alot slower (same distance though)
Wensday- rest and football
Thursday
20x150m
------- 28----31----34----48----30----31----34----
------ 146---149---151---145---166---170---172---
-24----25----26----23----25----24----25----24----
157---165---172---172---174---178---185---183---
-34---- 31----37----33----35----34----
174---178---174---181---183---184---
-25----23----25---- 23----25----24----
186---184---187---186---189---186---
-33----34----33----32----33----35
183---184---184---184---185---182
-24----25----25---- 25----25----25.............1=155
192---185---190---190---194---190........... 2=136
..............................................................................3=126
session was in flats and done with alex b, kept up with him untill the last 5. last time i did this session my average time was 27-30sec, with the same recovery and heart rate, so improvment there, session itself was good but during the recoveries i felt pretty rottern, running was really comftable.
Friday - rest
pretty good week
on monday and tuesday i went to the baby pool and did my stability exercises on my legs as my ankle has felt a little unsatble over the last couple of weeks, also hoping this will sort/help out my shines
Monday, 16 July 2007
14th Saterday
Competetion
high jump- 165cm, started at a 2.00 finished at 2. 50 and ran the 800m, so a pretty basic warm up
800m- 2.00.4- good race lead from the start again, 57/8 first lap, felt pretty comfatable but got out sprinted with 80m left, eased of so i could run in other races
400m- 56sec - easy pace, hadnt recoverd from 800, had a 20min rest in between, just ran to get points
200m- 25.00sec- was ok could feel me picking up speed on the last 80m, slow at the beggining
other- 4x100m, 4x400m
LONG DAY
high jump- 165cm, started at a 2.00 finished at 2. 50 and ran the 800m, so a pretty basic warm up
800m- 2.00.4- good race lead from the start again, 57/8 first lap, felt pretty comfatable but got out sprinted with 80m left, eased of so i could run in other races
400m- 56sec - easy pace, hadnt recoverd from 800, had a 20min rest in between, just ran to get points
200m- 25.00sec- was ok could feel me picking up speed on the last 80m, slow at the beggining
other- 4x100m, 4x400m
LONG DAY
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