Saterday- 2x10x30sec hard on bike.....
1=Ave Fin 145-155
rec= 1min each rep= 125-133
15min recovery= 94
2= Fin 155-165......Rec 120-130
sunday 45min run.....Fin 153.....Ave 137......max 166
Monday- Gym lightish weights
tuesday- 49.30min ave 141.....fin 140.....max 154
1-119
2-109
wednesday- 39min .....fin 153.....ave 147.....Max 156
1-119
2-117
Thursday- swimming as warm up
3x5x30seconds running in water with 15sec recovery
Friday- rest
Thursday, 17 July 2008
5th-11th
saterday- 45min easy run with alex B.....Ave 131
Sunday- ---------rest
Monday- Gym Bike 50min.....Ave 120-150 max 165
Tuesday- Bike.....3x5min hard
1- Fin 172.....Rec 5.00.....118
2- Fin 178.....rec 6.00.....118
3- Fin 180
wednesday- swimming- 40 lengths + 2,4,6,8 hard lengths with full recvoery
Thursday- rest
Fridayrest
Sunday- ---------rest
Monday- Gym Bike 50min.....Ave 120-150 max 165
Tuesday- Bike.....3x5min hard
1- Fin 172.....Rec 5.00.....118
2- Fin 178.....rec 6.00.....118
3- Fin 180
wednesday- swimming- 40 lengths + 2,4,6,8 hard lengths with full recvoery
Thursday- rest
Fridayrest
Monday, 7 July 2008
28th-4th
Saterday- 800m- 2.00.7....first 600m in 86seconds so was pleased, however last 200m frooze horriably and slowed right down
HJ= 170m
400m= 52.00- felt relaxed, slowd down on the last bend put stayed strong, and finsihed strong in last 60m
Sunday- 45.50.....Ave 129.....Fin 129
feeling quite tight, left hip aching
Monday- 5x150 on gradual grasshill
1- 19.6...................5.11.....120
2- 20.0..................5.14.....119
3- 19.9..................5.04.....118
4- 19.7..................5.35.....126
5- 19.7
...................1-145
...................2-133
felt like i was moving fst and nicly
last 20m though i could feel technique being lost
Tuesday- 2.5 mile warm up 3xstrides
wednesday- Watford Open- 400m 52.3......... think i went of to quick as the last 100m frooze again, felt like i was really pushing but i couldt stay strong.....afterwads left Hamstring was VERY tight and in warm down could not stride out and was a struggle to lift knee
Thursday- went for a warm down and to test my hamstring- very tight and tender, could barly run (couldnt lift my left leg, almost draging it on the floor)
Went gym to try and work the muscle lightly
Friday- rest
went to the physio on Monday 7th and found that i have damaged an old injury that i failed to fix when i was 14, physio said should be ok by a weeks time if i do the strengthen excises, these should hopfully repair the muscle compltly
Have also been for run on saterday and there was a marked inprovment from Thursday as i could run comfatbly at a slow pace but could not stride out......Physio has told me to do no fast work untill compltly healed
HJ= 170m
400m= 52.00- felt relaxed, slowd down on the last bend put stayed strong, and finsihed strong in last 60m
Sunday- 45.50.....Ave 129.....Fin 129
feeling quite tight, left hip aching
Monday- 5x150 on gradual grasshill
1- 19.6...................5.11.....120
2- 20.0..................5.14.....119
3- 19.9..................5.04.....118
4- 19.7..................5.35.....126
5- 19.7
...................1-145
...................2-133
felt like i was moving fst and nicly
last 20m though i could feel technique being lost
Tuesday- 2.5 mile warm up 3xstrides
wednesday- Watford Open- 400m 52.3......... think i went of to quick as the last 100m frooze again, felt like i was really pushing but i couldt stay strong.....afterwads left Hamstring was VERY tight and in warm down could not stride out and was a struggle to lift knee
Thursday- went for a warm down and to test my hamstring- very tight and tender, could barly run (couldnt lift my left leg, almost draging it on the floor)
Went gym to try and work the muscle lightly
Friday- rest
went to the physio on Monday 7th and found that i have damaged an old injury that i failed to fix when i was 14, physio said should be ok by a weeks time if i do the strengthen excises, these should hopfully repair the muscle compltly
Have also been for run on saterday and there was a marked inprovment from Thursday as i could run comfatbly at a slow pace but could not stride out......Physio has told me to do no fast work untill compltly healed
Thursday, 26 June 2008
21st-27th
Saterday- 6x length of park, down hill- 800m pace
..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193
good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week
Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137
good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder
Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111
Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up
Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that
Thursday- 2x10 (2) x180m- gradual hill into the wind
.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118
.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...
90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189
1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps
Friday- rec
..........2.50....3.09...3.09....23.04..2.54
...........149.....141.....145.....147.....158
..57......64.......63........62......63.......60---->10sec
182.....183.....186.....189.....191.....193---->193
good session, as not in the mood for running flat out but wanted to run hard conituinually so joged the recoveries, also tried to really extend my stride recreating the race the previous week
Sunday- 44.17......Fin 201.....Ave 174......Max 204
1-169
2-137
good run took just under a miniute off since last time, however i did stop aout 5times as i lost fluency quite a bit however i didnt feel like i was pushing any harder
Monday- 2x3x50m hill
1= 3.11.....fin 158
.......5min rec= ave 115
2= 3.36.....Fin 156
1-127
2-111
Tuesday- 3x300m (track) + 3 short hill sprints
1- 39.9.....6.50Rec...Fin 144
2- 39.5.....7.28Rec...Fin 133
3- 40.3.................Hill sprints
the first 200m felt good and fast but the last 100 seemed alot harder and could feel myself slowing, the quads felt like lactacte was building up
Wednesday- 15.03......Normal circuit= 14.27.....Fin 193....Ave 179
took 33seconds of so really pleased about that
Thursday- 2x10 (2) x180m- gradual hill into the wind
.........78......74.....76.....77.....77.....77.....76.....71.....76
.........137....146...144...146..146...153....154.....161...155
.33.....33.....32.....33.....33.....32.....33.....32.....31.....31
.........................................................172...170...171
6.12 reco.....Ave 122.....Fin 118
.........80.....82....83.....90.....82.....91....88.....
........143...150...151...147....155...151.....155...
31.....32.....30.....30....29.....30.....29....29.....
.......176......................171...174...175....174...
90.....87.....92.....92....97
155...158...155....157.....158
30.....29.....29.....29....29--->13sec
177...173...............181...179--->189
1-152
2-133
good session first set crusing with quick jog back recovery
seond set took longer rec but cruised faster also did another 3 reps
Friday- rec
Thursday, 5 June 2008
31st-6th
Saterday- 7 x80m steepish hill
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work
Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small
Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced
22.20min recover- lots of littlens so had to weight till they had cleared the track
1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast
Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday
Friday-rest
1-11.3.....2.01...112
2-11.3.....2.00..117
3-11.7.....2.17...120
4-20.0....2.36..122
5-11.4.....3.00..114
6-11.8.....3.18...126
7-11.4
probably could have done several more at same speed but would not have felt as strong or as powerful, could feel my legs starting to work
Sunday- 36.25.....Fin 147.....Ave 147.....Max 160
1-116
2-110
felt quite strange and uncomfatable at this pace, strides were small
Monday- 1x300m, 2x200m
300m =40.00.....185.....relaxed and crusing, however ran the 200m proably to quick 25seconds- so slowed to try and keep it raced paced
22.20min recover- lots of littlens so had to weight till they had cleared the track
1) 26......30sec recovery..... 2) 28...173 HR
Tuesday- warm up 3x 80m strides
Wednesday- 800m 1.59.8 - first 200m ran in 26 seconds and this felt easy but lack of experince at running at that pace probably is the reason i slowed....however was thinking that 2.00min 800m no longer seem fast
Thursday- 39.06.....fin 144.....ave 135.....max 147
1-113
just a warm down, didnt feel tired from yesterday
Friday-rest
Thursday, 29 May 2008
24th-30th
Saterday- 3x each leg hop and 6x 90m
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
right leg= 30m in 12-13 hopes
Left leg= 30m in 14-15 hopes
seems to be quite a big diffrences between spring here however it was the first couple of hops that were the hardest and most diiffrent as it took a while for it to get going however after that i as jumping as far on my left as i was on my right
i think this may be because i am always having to strech my left calf because of the injury from the other year
6x90m= 30m fast-30m accelrate-30m cruise- didnt feel great as over this diffrence i never felt like i was running at maxium and athough i tried to change my pace it seemed quite minimal
sunday- 45.18min......Fin 190.....Ave 177......Max 190
1- 156
2-133
legs were quite tight from saterday session but ran quite well otherwise
i deffently worked harder than last week but ran about 20seconds but the run feels good and at a conistant pace
Monday- bad weather meant fast sprints couldnt be done so ran
36.30.....Fin 152.....Ave 151.....Max 171
1-127
2-113
started of quite fast and strong but slowed it down after a while and it felt quite strange to be running at a lower pace
Tuesday- 4x200m- epsom downs steady hill
1-32.3..................... Rec 4.34.....127
2-32.5..................... Rec 3.28.....129
3-33.2..................... Rec 5.53.....136
4-32.2
1-155
2-136
was actually quite tough on my legs (quads) esspacially with 30-50m remaining, hill was steep but was gradual all the way
wednesday- 15.03.....Fin 193.....Ave 176.....Max 194
1-167
2-143
ran my normal lap in 14.49 so sprinted for the last 14 seconds
it was alot better run than last week, had a good warm up and was a good run felt strong and relative fluent
Thursday- 25x 150m- epsom downd- gradual hill
overall time 54.57
Ave rep= 32-35 (most = 33).....last two in 31
Ave heart rat= 165-175
Ave recovry = 1.30-1.45
1-144
2-125
was relaxed and in control off each rep, was trying to push of from my feet and really stride out, the last 3 reps were the hardest were i could start to feel the stress as my technique was not coming as natural but itried to remain strong and felt really good after the session
got home and i was not exhausted but i could feel the fact that i had worked
it was alot better run than last week, had a good warm up
Saturday, 24 May 2008
17th-23rd
Saterday - 4xlength of park (2x up, 2xdown)
1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7
1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session
Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one
Monday- 5x4x30m
Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105
Tuesday- 6x150
1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago
Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119
poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run
Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility
Friday rest
1) 55.4
..........................8.44.........133
2) 55.6
..........................9.06.........138
3) 55.6
..........................11.06.......135
4) 57.7
1-155
2-147
first breakthrough- first two were excellant and i felt like i was moving fast, third rep (down hill) i was starting to feel tired but was running well but the after i was feeling dizzy so took a longer rest but probably should have stopped the session
Sunday- 45.40..........Fin 183.....Ave 167.......Max 184
1- 145
2- 126
another good run, added the Wells onto the route which is about another mile with half a KM up a steep hill. kept the run at a steadyier pace and just kept the same speed going up hills instead of sprinting up each one
Monday- 5x4x30m
Ave heart rte per rep= 140-144
Recover per set= 3-4min ........heart rate recovery = 105
Tuesday- 6x150
1) 18.3.........................Rec= 4.47.....136
2) 18.4.........................Rec= 4.47.....141
3) 18.5.........................Rec= 4.39.....135
4) 18.9.........................Rec= 4.25.....152
5) 18.1.........................Rec= 7.51......137
6) 19.4.......................probably should have just done the first 5 reps as these were all almost a second quicker than 2weeks ago and i was starting to feel quite tired by the 6th rep......however it was faster than the majorty of the reps 2weeks ago
Wednesday- 15.00min.....Fin 181.....Ave 169
1- 138
2- 119
poor warm up meant the sesion was pretty bad, never really got going
i was rushed as it as my schools leaving do and i had to catch a train......anyway showed the importnace of warming up for this run
Thursday- last day at collage meant i spent most the day with friends and by the time i got home i was feeling very tired from the night before and ended up falling asleep
i could hve gone for a run but i thought the session would have of poor quility
Friday rest
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