Saterday- Surrey Schools- came 15th
do not know what time lost my watch, beat tom heart who beat me th weak before, still quite far begind the leaders but the run felt better than last week, was not slowing down on the hills
Sunday, Monday- Rest- ankles were hurting and was also feeling very tired on the monday
Tuesday- 8x200m on grass
felt ok, didnt pull away as fast as i would have liked from alex h, was muddy and could feel my quads working
wednesday- an for 15min, stopping starting, my ankles were in a lot of pain, my left calf felt like it was almos in cramp but when i stretched it it made no diffrence, left leg was also very tender on the out side of the leg just above the bumb in the ankle. this may be becase the calf has tightned up angain and i am stretching it quite abit
Thursday- Road run
.............3..03.....3.09.....2.17
2.03.....3.14.....2.42.....3.31
ran fast and hard, cross country pace, tried strentching out and extending
ran untill i felt i was in a good deal of stress and just before i was slowing down, was quite tired at the ed but was not sure if i should have doen any more as i have a hard cross country on Saterday 26th
Friday rest
Friday, 25 January 2008
Friday, 18 January 2008
12th-18th
Saterday- Richmand Park, Sceane Gate 5miles
32.17min....can see improvments from last week, went of quite fast at the begginging and kept up ok untill the hill, however i think i could have kept going but i had quite alot of flem in my throught and it put me of a little
Sunday- 107min.... Ave 144.....Fin 154
3-123
my ankles ached for the first hour but afterwads was ok
Monday-
Morning- circuits (38)
2x 10min threshold running
..........5
.........120
10......10
177.....179
1-141
2-123
left calf was really aching, alomost felt luike cramp but wasnt stopping me running, only really effected me on the warm down
Tuesday, 6x1000m steeplechase
..........2.29....2.31...2.27....2.35....2.32
..........147.....150.....146.....155....148
4.23...4.34....4.30...4.31...4.31....4.32
175.....173.....176.....175.....177.....184
Wednesday- 59.07..........Fin 159.....ave 149.....max 160
1-124
2-114
Thursday- Nescot Road Run... 28min
Fin 180....Ave 159....Ave rep 169-179.....max 185
felt quite sloppy when running fast as my ankles were acking again espacially at the begining and on the warm down
32.17min....can see improvments from last week, went of quite fast at the begginging and kept up ok untill the hill, however i think i could have kept going but i had quite alot of flem in my throught and it put me of a little
Sunday- 107min.... Ave 144.....Fin 154
3-123
my ankles ached for the first hour but afterwads was ok
Monday-
Morning- circuits (38)
2x 10min threshold running
..........5
.........120
10......10
177.....179
1-141
2-123
left calf was really aching, alomost felt luike cramp but wasnt stopping me running, only really effected me on the warm down
Tuesday, 6x1000m steeplechase
..........2.29....2.31...2.27....2.35....2.32
..........147.....150.....146.....155....148
4.23...4.34....4.30...4.31...4.31....4.32
175.....173.....176.....175.....177.....184
Wednesday- 59.07..........Fin 159.....ave 149.....max 160
1-124
2-114
Thursday- Nescot Road Run... 28min
Fin 180....Ave 159....Ave rep 169-179.....max 185
felt quite sloppy when running fast as my ankles were acking again espacially at the begining and on the warm down
Friday, 11 January 2008
5th-11th
Saterday- Surreys- Lloyd Park- 6.5km
27.07
First lap was ok and was feeling quite strong, was in he leading group, but i died on the sencond as soon as i reached the hill, slowed right down and then did not recover on the flat.
Sunday- 101min- box hill
Fin 143....Ave 143...Max 164
1-110
2-117
couple of long hills brought my heart rate quite high at a very slow pace.
Monday- 39.40.......Fin 170.....Ave 161.....Max 171
1- 136
2- 127
Recovering better after my cold, complted the course , about a min slower than my best i think
Tuesday- 17x400m
............44.......68.......60......64......54.......48......61......52
...........157.....149.....154.....160.....157.....167.....156.....165
.86.......87......93......88.......94......91........98......94.......101
168.....176.....175.....179.....178.....183.....180.....179.....178
.53.......56......47......71.......64........67.......69......47
158.....164.....164...151.....150.....146.....142....156
102....102....102.....79.......86.......90......103.....93
177.....177.....175.....167.....177.....181.....181.....179
on the 16th rep i ran 450m as i didnt feel that i had gone far into stress, the last rep i think i was in the red box, was still running comfatabley but could feel me working a bit harder so decided to stop
Wednesday- Morning- Cicuits, 20-36, took me about an hour, is whole body work
Evening- 61.14.....Fin 156.....Ave 151.....Max 159
1-127
2-116
legs felt quite tired tobegin with byt got easier as it went along
Thursday- 20x150m- 17.34min
Fin 185.....Ave 177.....Max 186
Ave rep- 28sec-30sec
ave HR- 177- 184
proabably went of to fast at the begining, tried t keep up with hawkins, however it never felt uncomfatble
27.07
First lap was ok and was feeling quite strong, was in he leading group, but i died on the sencond as soon as i reached the hill, slowed right down and then did not recover on the flat.
Sunday- 101min- box hill
Fin 143....Ave 143...Max 164
1-110
2-117
couple of long hills brought my heart rate quite high at a very slow pace.
Monday- 39.40.......Fin 170.....Ave 161.....Max 171
1- 136
2- 127
Recovering better after my cold, complted the course , about a min slower than my best i think
Tuesday- 17x400m
............44.......68.......60......64......54.......48......61......52
...........157.....149.....154.....160.....157.....167.....156.....165
.86.......87......93......88.......94......91........98......94.......101
168.....176.....175.....179.....178.....183.....180.....179.....178
.53.......56......47......71.......64........67.......69......47
158.....164.....164...151.....150.....146.....142....156
102....102....102.....79.......86.......90......103.....93
177.....177.....175.....167.....177.....181.....181.....179
on the 16th rep i ran 450m as i didnt feel that i had gone far into stress, the last rep i think i was in the red box, was still running comfatabley but could feel me working a bit harder so decided to stop
Wednesday- Morning- Cicuits, 20-36, took me about an hour, is whole body work
Evening- 61.14.....Fin 156.....Ave 151.....Max 159
1-127
2-116
legs felt quite tired tobegin with byt got easier as it went along
Thursday- 20x150m- 17.34min
Fin 185.....Ave 177.....Max 186
Ave rep- 28sec-30sec
ave HR- 177- 184
proabably went of to fast at the begining, tried t keep up with hawkins, however it never felt uncomfatble
Saturday, 15 December 2007
8th-14th
Saterday- 900m?? round park
...........2.07..2.39.....4.29...4.45
...........137....138.....136.....138
3.23....3.33...3.28....3.36....1
179.....188.....191.....191.....178
windy, muddy and rain
Sunday- 63min Ave 135......Max 153
had a late night so was really tired
Monday- 2x10min
10min- fin 176.....Ave 170
5min Rec- .118....Ave 128
10min- Fin 180...Ave 172
really good run and felt like i was driving well
Tuesday- 20x 1min walk/jog recovery (30 sec)
............30.......30......30......30.......30......30.......30
...........150.....156.....160.....163.....166.....167.....169
1...........1..........1........1.........1..........1........1.......1
161.....167.....172....173.....178.....176.....180......176
30.....30.......30.......30.......30......30.......30.....30
166....167.....169.....165.....168.....170.....171.....171
1.........1...........1.........1..........1........1.......1.........1
174 .....178.....176.....176.....177.....179.....180.....176
30........30.......30.......30
170.....173......175.....175
1..........1............1.........1
180......182.....182.....183
1-153
2-130
good session, didnt feel like running on track so did session on road. tried getting in the red box for last 4
wednesday- vistited loughborough uni, did not have time to run
Thursday- had planned a session up on the downs. woke up and my heart rate was 10beats higher than what i would expect. by mid day my throat had swollen.
Friday- throat remined swollen.
...........2.07..2.39.....4.29...4.45
...........137....138.....136.....138
3.23....3.33...3.28....3.36....1
179.....188.....191.....191.....178
windy, muddy and rain
Sunday- 63min Ave 135......Max 153
had a late night so was really tired
Monday- 2x10min
10min- fin 176.....Ave 170
5min Rec- .118....Ave 128
10min- Fin 180...Ave 172
really good run and felt like i was driving well
Tuesday- 20x 1min walk/jog recovery (30 sec)
............30.......30......30......30.......30......30.......30
...........150.....156.....160.....163.....166.....167.....169
1...........1..........1........1.........1..........1........1.......1
161.....167.....172....173.....178.....176.....180......176
30.....30.......30.......30.......30......30.......30.....30
166....167.....169.....165.....168.....170.....171.....171
1.........1...........1.........1..........1........1.......1.........1
174 .....178.....176.....176.....177.....179.....180.....176
30........30.......30.......30
170.....173......175.....175
1..........1............1.........1
180......182.....182.....183
1-153
2-130
good session, didnt feel like running on track so did session on road. tried getting in the red box for last 4
wednesday- vistited loughborough uni, did not have time to run
Thursday- had planned a session up on the downs. woke up and my heart rate was 10beats higher than what i would expect. by mid day my throat had swollen.
Friday- throat remined swollen.
Thursday, 6 December 2007
1st-7th
Saterday- 5k time trail- bansted woods
18.30....ran of to fast at the beggining but could never maintain it and faded, quads lacked drive
Sunday- 105min......ave 142.....Fin 154....max 155
1-121
2-116
Monday- 37.30.....fin 166...Ave 159....max 169
1-127
2-117
Tuesday- 6x1000m, steeple chase
..........2.35....3.09...2.35...2.19....2.23
..........147.....137.....137.....158.....158
4.13...4.15....4.17....4.18....4.25...4.34
171.....179.....174.....175.....178.....180
was ok session, tried alternting jumping leg, found it difficult to jump of left leg, however did manage to do it after several attempts, had do run back and try several times
wednesday- 63.35.....Fin 156.....Ave 150.....Max 160
1-120
2-118
good run kept it relentless and at some tempo, however do find this pace the hardest, find it hard to get into a rythem.
Thurday- 1,2,3 x3
..........30......1.......1.30.....30.......1.......1.30.....30........1
.........158.....154.......152.....163.....153.....151.....167.....149
...1.......2......3........1.......2.........3........1...........2.........3
165.....173.....175.....170.....174.....179.....174.....176.....182
weird session, ran it with alex hawens and talked all the way, did feel out of breath but it wasnt complty forced out, copuld still speak relativly easy.
friday- rest
18.30....ran of to fast at the beggining but could never maintain it and faded, quads lacked drive
Sunday- 105min......ave 142.....Fin 154....max 155
1-121
2-116
Monday- 37.30.....fin 166...Ave 159....max 169
1-127
2-117
Tuesday- 6x1000m, steeple chase
..........2.35....3.09...2.35...2.19....2.23
..........147.....137.....137.....158.....158
4.13...4.15....4.17....4.18....4.25...4.34
171.....179.....174.....175.....178.....180
was ok session, tried alternting jumping leg, found it difficult to jump of left leg, however did manage to do it after several attempts, had do run back and try several times
wednesday- 63.35.....Fin 156.....Ave 150.....Max 160
1-120
2-118
good run kept it relentless and at some tempo, however do find this pace the hardest, find it hard to get into a rythem.
Thurday- 1,2,3 x3
..........30......1.......1.30.....30.......1.......1.30.....30........1
.........158.....154.......152.....163.....153.....151.....167.....149
...1.......2......3........1.......2.........3........1...........2.........3
165.....173.....175.....170.....174.....179.....174.....176.....182
weird session, ran it with alex hawens and talked all the way, did feel out of breath but it wasnt complty forced out, copuld still speak relativly easy.
friday- rest
Thursday, 29 November 2007
24th-30th
saterday- 6x300m......2x130m
..........4.45....4.26....4.36.....6.06....5.03
...........127.....125.....127......126......134
47.9....48........51.......52........52........55
167.....183.....210.....206.....000.....174
2x150= 4,30 rest......15sec= 214HR........58 (130HR).....17 sec=000
windiy and muddy , slight hill (oppisate end of park) working the whole body so was pretty tough, really ended up working my legs, had to move them quickly so i didnt slip- pusle seems to be quite high but i didnt think it was that stressful
Sunday- 47.15......Fin 165......Ave 161......Max 169
1-146
2-121
again can do first 30 pretty comfatably but starts to slow after that for about 5min
Monday- Epsom Downs 4k race
14.29
wasnt happy with this, i hadnt warmed up so i stiffend up compltly on the hill, eased up on the last 1k though, started to get into a rythem
Tuesday- 20x150m.......22min......Max 195
Ave Rep= 22
Ave Rep HR= 179-184
Ave Rec= 40-55
Ave Rec HR= 167
Found this session really hard, couldnt drive with my right leg, muscle from the hip felt quite slack and i had to put effort in to making sure i raised it, also struggled on the recoveries breathing felt sort and uncomftable
wednesday- 15min 4k? Ave 173.....Fin 182.....Max 182
Ran further than i ran last year in the same time but dont think i would have felt comftable at running at a much higher tempo- quads felt tierd, only muscle suffering- no pain but they werent used to this power work
Thursday- 1,2,3x3
...........30........1........1.30.....30.......1.......1.30.....30........1
..........166......160.....158.....173.....164.....158.....176.....170
...1......2........3........1..........2.........3.......1........2.........3
174.....181.....186.....180.....185.....186.....181.....185.....189
1-154
2-134......max 190
this felt good, felt quite fast, coverd the same distance as the other two alexs would do normally, could feel my quads working again
Friday Rest
..........4.45....4.26....4.36.....6.06....5.03
...........127.....125.....127......126......134
47.9....48........51.......52........52........55
167.....183.....210.....206.....000.....174
2x150= 4,30 rest......15sec= 214HR........58 (130HR).....17 sec=000
windiy and muddy , slight hill (oppisate end of park) working the whole body so was pretty tough, really ended up working my legs, had to move them quickly so i didnt slip- pusle seems to be quite high but i didnt think it was that stressful
Sunday- 47.15......Fin 165......Ave 161......Max 169
1-146
2-121
again can do first 30 pretty comfatably but starts to slow after that for about 5min
Monday- Epsom Downs 4k race
14.29
wasnt happy with this, i hadnt warmed up so i stiffend up compltly on the hill, eased up on the last 1k though, started to get into a rythem
Tuesday- 20x150m.......22min......Max 195
Ave Rep= 22
Ave Rep HR= 179-184
Ave Rec= 40-55
Ave Rec HR= 167
Found this session really hard, couldnt drive with my right leg, muscle from the hip felt quite slack and i had to put effort in to making sure i raised it, also struggled on the recoveries breathing felt sort and uncomftable
wednesday- 15min 4k? Ave 173.....Fin 182.....Max 182
Ran further than i ran last year in the same time but dont think i would have felt comftable at running at a much higher tempo- quads felt tierd, only muscle suffering- no pain but they werent used to this power work
Thursday- 1,2,3x3
...........30........1........1.30.....30.......1.......1.30.....30........1
..........166......160.....158.....173.....164.....158.....176.....170
...1......2........3........1..........2.........3.......1........2.........3
174.....181.....186.....180.....185.....186.....181.....185.....189
1-154
2-134......max 190
this felt good, felt quite fast, coverd the same distance as the other two alexs would do normally, could feel my quads working again
Friday Rest
Friday, 23 November 2007
17th-23rd
Saturday- Richmand- Peterson Gate- 5.3miles +/-
33.37min
felt in control - put speed on when people tried over taking me, also had a good sprint finish
Sunday- 53. 39min fartlek run
Fin 142.............Ave 147............Max 171
changed the pace as i felt and for as long as i felt, probably pushed it the hardest up the hills, wanted to get confident at running up hills without slowing down
Monday- had a cold and was very tired
Tuesday- was still tired but the cold had felt like it had gone, however heart rate was still very high
3x1000m
3.50.........4.20.........4.38 ............this was the rough times and heart rate
175...........175............175
wednesday- could still feel the cold, and did not feel like running
instead went for a 50min cycle ride..........Ave 138
Thursday ............1,2,3x3
...........30.......1.......1.30.....30.......1.......1.30....30.........1
..........166.....159.....150.....167....147.....152....175......163
..1.......2........3........1..........2........3........1........2........3
173.....177.....177.....173.....177.....177.....189.....180.....183
like this session, feels easy but the other two are still further ahead, dont know how hard they are working though, sort of use it as a chance to look confident at running....crusing pace
33.37min
felt in control - put speed on when people tried over taking me, also had a good sprint finish
Sunday- 53. 39min fartlek run
Fin 142.............Ave 147............Max 171
changed the pace as i felt and for as long as i felt, probably pushed it the hardest up the hills, wanted to get confident at running up hills without slowing down
Monday- had a cold and was very tired
Tuesday- was still tired but the cold had felt like it had gone, however heart rate was still very high
3x1000m
3.50.........4.20.........4.38 ............this was the rough times and heart rate
175...........175............175
wednesday- could still feel the cold, and did not feel like running
instead went for a 50min cycle ride..........Ave 138
Thursday ............1,2,3x3
...........30.......1.......1.30.....30.......1.......1.30....30.........1
..........166.....159.....150.....167....147.....152....175......163
..1.......2........3........1..........2........3........1........2........3
173.....177.....177.....173.....177.....177.....189.....180.....183
like this session, feels easy but the other two are still further ahead, dont know how hard they are working though, sort of use it as a chance to look confident at running....crusing pace
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