Saterday- 8x80m up hill moderatly steep hill
Ave time= 12sec
Ave Fin HR= 171-178
the session was ok but it did feel strange, felt quite wobbly going up which i think was because my legs havent moved that fast in quite some time
Sunday- 90.30 mins Fin 150.....Ave 156
1-134
2-123
felt slower than last time and the heart rate rose/jumped quicker as well, had also jared my right knee and it felt quite stiff that day
Monday- 15.40min
crusing pace tried to drive along and i think that overall it was faster than last time but it was mudy is a section which made it impossiable to run on and that slowed the time down by about 90seconds. wanted to run for longer but i cold feel the body goimg into stress so thought best to stop.
the knee ached a little before i went for th run but as soon as i had been runing on it fr 5mins it was ok an i had no troubles with it for the rest of the week
Tuesday- 16xlength of park
..........67.........75.......67......81.......81........72
...........135.....135.....144....138.....139......144
.96......97.......102.....99......96......101......93
166.....171.....173.....175.....174.....176.....174
.73.......71........64.......78......59......65......60.......68.......56
143.....149.....144.....137.....150.....146....145.....144.....157
.97.......99.......104...100.....109....98......108......93.......99
178.....176.....178.....178.....177.....178.....180.....182.....183
enjoy this session , ran with alex h all the way and on the down hill rep (veryy slight hill) i was often ahad of him. kept the heart rate at 175 but the last 20m or so it would often raise just above and i would slow down , aprt from that i kept a good pace through out
wednesday- 31.50 minutes.....Fin 161......Ave 159.....Max 171
1-130
2-116
was an ok run, right quad though did ach from yesterdays session
Thursday- 8x180m on grass oit side track
Ave time= 23-24 sec
ave recov=1.50-2.30
session was ok but i felt very tierd and probably hadnt warmed up well enough
howevr the recovery was getting easier comapred to last time
Friday- rest
Friday, 22 February 2008
Saturday, 16 February 2008
9th-15th
saterday- southern inter counties- 6km.....23.00min
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
shoul have done aot better but i did not feel i ran well i think my preperation was all wrong as i had been there since the very begging of the day and eneded up waiting for ages, the race itself was poor as there was a certian muddy patch where i slowed right down
Sunday- one the way back from the race i got a lift bck from two athelets who happend to hae a cold of some sort anyway sundy my throught felt like it was swelling up so i did not want to risk running
Monday, tuesday- same as above
Wednesday- went swimming didnt do loads of lengths but did diffrent sessions such as running in th e water and races as i was with a friend
Thursday- 20x50-80m
1-10 = 9.43min.... Fin 179..... Ave 163
11-20= 9.26min..... Fin 183..... Ave 173
1-145
2-127
was ok session not pertically hard nor easy, recovery after fast reps is not perticully effecient
2nd-8th
saterday - 3011m......10 min 30sec (race)
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
30 seconds behnd hawkins, was a good race for half of it as i was quite close to hawkins but the last 3mins i slowed down quite a bit
Sunday- 3hr cycle ride with alex H.
Ave 138
max 165
quads achd, like a burning sesnastion as soon as i finished and lasted for a an hour afterwads
Monday- 15min Fast crusing pace, was comftable for all of it and techinique felt like it was improving
Tuesday- 16xlength of park
...........141.....145.....149....152......159.....146......147.....148.....149.....152
89.......106.....98.....111......93......114......104.....114......102.....114.....94
167.....174.....172.....176.....173.....176......176......175.....175......177.....174
154.....143.....156....152.....159
111.......93.....113.....95.......120
179.....176.....177.....174.....181
running on the grass and it felt good, i was closer too alex h than i normally am on the track and on some occasions i was right behind him but i dont know how hard he was running
wednesday- 55min.....ave 149......Fin 155
was really pleasedd with this run everything felt good and it is the same route that i normally did and the first time i did this circuit i ran it in 67min
Thursday- rest was feeling quite tired and wanted to r4ecover in time for the race on saterday
friday rest
Friday, 1 February 2008
26th-1st
Saterday- Parliment Hill 35.00min
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
tough race, hilly and muddy, had a good sprint finish at the end and took 2places
Sunday- swimming 74lengths
Monday- Gym Cycling
5mins at L 5,6,7,8,9,
3min at L10, rec 2min at L10 rec, 1min at L11.........this was hard, heart shoot up to 164+
Tuesday- 6x3min/ 1.00min recovery- tred water
pretty tough but after the 6th rep i was feeling good
wednesday- 34min Gym Bike
23min L8- 136HR
5min L9- 150HR
1min L8- 140HR
3min L10-167 HR
4x30 reps of 70Kg squats.......ful squats, was pretty hard, i rekon i could have done more sets but not many more reps by the last set
Thursday- late night on wednesday so had a rest, was t tierd to do anything, had tried to do extra on wednesday to make up for this days rest
Friday- rest
Friday, 25 January 2008
19th-25th
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
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, 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
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