Reviving now for 3weeks.
Mon 20th: Did 55mins in total, running.
Went for a 25min jog
Then did a 30min run at 155 - 160. Problem tho, my feet are still painfull, hurts to run really but doing my own masage to help my calves and feet. +Icing and heat!
Tues 21st: Started running for 25mins but feet + legs hurt too much.
Deep icing + Stretch + Heat + Massage/work at knotts in my muscles.
Weds 22nd: Went swiming today!
Did a 1600m swim - 1mile, within 50mins! Stretched.
Thurs 23rd: Today managed 12x200s on the grass at the track. Legs still achey from hols, and foot muscles still not good.
Fri 24th: Rested today.
Sat 25th: Did not run
Sun 26th: Did not run
Thursday 30 April 2009
Finish week off! 17th - 19th
Fri 17th: Rested obviously lol.
Sat 18th: Race Kinard & Sword. Managed a 1500m race on the track.
Time done tho was 4.22min which i was ok with considering last week. No bpm
Sun 19th: Had to rest again still very much tired!
Sat 18th: Race Kinard & Sword. Managed a 1500m race on the track.
Time done tho was 4.22min which i was ok with considering last week. No bpm
Sun 19th: Had to rest again still very much tired!
Lanzarote! 9th - 16th April
Just recording mileage on holiday, not recording any bpm.
Thurs 9th: Morn
Airport flew out to Lanzarote - Club LaSanta. Must say tho foot painfull at the airport.
Ran in the evening tho, Did 8K
Fri 10th: Did 8K in the morn. During the day did a track session- 2 x 1000s, 6 x 500s & 5 x 200s only did 4. 6K in total
Physio in afternoon, Perry- I have really tight knoted calves + feet muscles need sports massage
Sat 11th: 300m swim in the morn
Afternoon 2K warmup
Race 10k - Time 35.25 not bad!
1 mile warm down
Sun 12th: 5k in the morn
During the day did my own fatburn 20k run - Time 1hr40mins
Mon 13th:
Morning, Duathlon- (Run+Cycle+Run) 2.5K run, 14.8K cycle, then 2.5k run.
Afternoon, Aquathon (Swim+Run) - 200m swim, then 3K run.
Tues14th: Morning
Half Marathon 13.1 miles - 21.1K, Time 83.24mins. Pretty good after all. Nothing else for the rest of the day!
Weds 15th: 5k in the morn
Mini triathlon in the afternoon. 400m swim, 15k cycle, then 4.5k run. Came 3rd overall, pretty cool!
Thurs 16th: Last day unfortunatlly. Throughly enjoyed tho and coming back next year.
Managed 5k in the morning. Properly knackered now! Worth it tho!
Thurs 9th: Morn
Airport flew out to Lanzarote - Club LaSanta. Must say tho foot painfull at the airport.
Ran in the evening tho, Did 8K
Fri 10th: Did 8K in the morn. During the day did a track session- 2 x 1000s, 6 x 500s & 5 x 200s only did 4. 6K in total
Physio in afternoon, Perry- I have really tight knoted calves + feet muscles need sports massage
Sat 11th: 300m swim in the morn
Afternoon 2K warmup
Race 10k - Time 35.25 not bad!
1 mile warm down
Sun 12th: 5k in the morn
During the day did my own fatburn 20k run - Time 1hr40mins
Mon 13th:
Morning, Duathlon- (Run+Cycle+Run) 2.5K run, 14.8K cycle, then 2.5k run.
Afternoon, Aquathon (Swim+Run) - 200m swim, then 3K run.
Tues14th: Morning
Half Marathon 13.1 miles - 21.1K, Time 83.24mins. Pretty good after all. Nothing else for the rest of the day!
Weds 15th: 5k in the morn
Mini triathlon in the afternoon. 400m swim, 15k cycle, then 4.5k run. Came 3rd overall, pretty cool!
Thurs 16th: Last day unfortunatlly. Throughly enjoyed tho and coming back next year.
Managed 5k in the morning. Properly knackered now! Worth it tho!
6th - 8th April Before Hols
Mon 6th: Jogged 25mins worth Found new strech for my foot, effective!
Did 15x 150s at the common! So on grass, maxed bpm to 174 and recovered to 136. Session done in total was 30min. 2mins after bpm 114.
Finished on another 25min jog.
Tues 7th: Raced - Road race - Epsom & Ewell 4.2miles
Time finised in 23.28min. No bpm tho!
Weds 8th: Rested, tired from racing + hills lately! Also picked up a cold so gona get better for my holiday.
Did 15x 150s at the common! So on grass, maxed bpm to 174 and recovered to 136. Session done in total was 30min. 2mins after bpm 114.
Finished on another 25min jog.
Tues 7th: Raced - Road race - Epsom & Ewell 4.2miles
Time finised in 23.28min. No bpm tho!
Weds 8th: Rested, tired from racing + hills lately! Also picked up a cold so gona get better for my holiday.
Filling in! 29th March - 5th April
Starting from my Reading Half Marathon!
Sun 29th: Reading Half Marathon 13.1miles,
Wasn't my greatest performance due to a stitch after 5miles and both my feet are in pain atm. Still quite a pleasing time which i did it in 77.31 mins considering. Espcially as my first Half marathon.
Mon 30th: Rested feel quite tired funnily enough!
Tues 31st: Did a 15min jog then staight into 20min run, was gona do more of a run but my legs really weren't interested in doing any form of work. Still tired. But finished by doing a very slow 10min jog. Heart was quite high aswell.
April
Weds 1st: Rested again, Very tired today.
Thurs 2nd: Today cylced to and from Epsom downs partly as warm up. With Alex J
There i did 15x 200s uphill on grass, still a bit wasted but coped fine.
Bpm went up to max of 176. Recdoverd down to 134 avrg.
Sesion in total was 28.40min!
Fri 3rd: rested
Sat 4th: Did a sesion up boxhill wit Alex J n Alex B again.
Working on vo2 maxis. First did a 15 min jog together.
Then achevied a 4.57min straight run up the side of boxhill. Real high bpm. Went up to 180+. Jogged down to 127 then did one more which took 5.09min also at 180+
Good good session! Hard but felt good after. Finished on another 15min jog.
Sun 5th: Fatburn,
Time ran 1hr 31min, Avrg bpm 140. 2mins after recov bpm 96. Stopped early tho because of bad feet - streched.
Sun 29th: Reading Half Marathon 13.1miles,
Wasn't my greatest performance due to a stitch after 5miles and both my feet are in pain atm. Still quite a pleasing time which i did it in 77.31 mins considering. Espcially as my first Half marathon.
Mon 30th: Rested feel quite tired funnily enough!
Tues 31st: Did a 15min jog then staight into 20min run, was gona do more of a run but my legs really weren't interested in doing any form of work. Still tired. But finished by doing a very slow 10min jog. Heart was quite high aswell.
April
Weds 1st: Rested again, Very tired today.
Thurs 2nd: Today cylced to and from Epsom downs partly as warm up. With Alex J
There i did 15x 200s uphill on grass, still a bit wasted but coped fine.
Bpm went up to max of 176. Recdoverd down to 134 avrg.
Sesion in total was 28.40min!
Fri 3rd: rested
Sat 4th: Did a sesion up boxhill wit Alex J n Alex B again.
Working on vo2 maxis. First did a 15 min jog together.
Then achevied a 4.57min straight run up the side of boxhill. Real high bpm. Went up to 180+. Jogged down to 127 then did one more which took 5.09min also at 180+
Good good session! Hard but felt good after. Finished on another 15min jog.
Sun 5th: Fatburn,
Time ran 1hr 31min, Avrg bpm 140. 2mins after recov bpm 96. Stopped early tho because of bad feet - streched.
Sunday 5 April 2009
16th - 22nd Febuary
Mon 16th + Tues 17th:
Rested on both of these days for the nationals. Aslo i wasn't feeling very well!
Weds 18th: Because of the Nationals this weekend training is not as heavy.
Today i just warmed up + down but with no jogs. Then wit that i did a 30min run with no bpm monitor to record, ran to how i felt. Feeling refreshed already actually.
Thurs 19th: Same through the week. Did the same as yesterday except my run with no bpm monitor was only 23.30 mins long this time.
Fri 20th: As for friday was exactly the same as yesterday to stat fresh and warmed for tomorrow.
Sat 21st: Race Nationals - Paliment hill, London. Xcountry
10k long. Time 39.12min. Came 82 at the end. No bpm
Beat Alex Ward by over a minute, a rival who usually matches my pace.
Sun 22nd: 3rd stage of Surrey/UK Athletics - Sutton
Tired from yesterday, but did 20mins of on off hills.
Then in the afternoon, were suposed to do 4x300 + 100s but i did 3 of these as i wern't to gain anything more from this.
Rested on both of these days for the nationals. Aslo i wasn't feeling very well!
Weds 18th: Because of the Nationals this weekend training is not as heavy.
Today i just warmed up + down but with no jogs. Then wit that i did a 30min run with no bpm monitor to record, ran to how i felt. Feeling refreshed already actually.
Thurs 19th: Same through the week. Did the same as yesterday except my run with no bpm monitor was only 23.30 mins long this time.
Fri 20th: As for friday was exactly the same as yesterday to stat fresh and warmed for tomorrow.
Sat 21st: Race Nationals - Paliment hill, London. Xcountry
10k long. Time 39.12min. Came 82 at the end. No bpm
Beat Alex Ward by over a minute, a rival who usually matches my pace.
Sun 22nd: 3rd stage of Surrey/UK Athletics - Sutton
Tired from yesterday, but did 20mins of on off hills.
Then in the afternoon, were suposed to do 4x300 + 100s but i did 3 of these as i wern't to gain anything more from this.
Sunday 8 March 2009
9th - 15th February
Mon 9th: 25min jog to start with.
Did a 30min session of 14x200s -150s at max bpm of 174 bpm.
2min after bpm 114
25min jog down after
Tues 10th: 25min jog to start off with.
Then did a steady run of 45mins worth. But stopped at 40mins because i had very tight left calf and hamstring, not sure why so got home did some stretching! Bpm tho 155-160, max162bpm, min153bpm.
Weds 11th:
23.30min jog first, muscle a lot looser today.
Did another steady run but a bit slower. This time a ran at 150-155bpm. 2mins after bpm 102.
Finished with a 17min jog.
Thurs 12th:
Today i warmed up but didn't jog. But ran a 45steady run but with increased pace throughout.
The aim was every 15min 160 - 165 - 170. I did 145avrg in the first 15min then 150 2nd and 160 last 15min. i must say my legs are a bit knackered from last weeks snow runs.
Did a 12min jog afterwards + warmdown.
Fri 13th: Rest
Sat 14th: Extra days rest.
Sun 15th: Race Chessington Valentines 10K
Time was 34.45 - not fantastic then again not at full energy!
Did a 30min session of 14x200s -150s at max bpm of 174 bpm.
2min after bpm 114
25min jog down after
Tues 10th: 25min jog to start off with.
Then did a steady run of 45mins worth. But stopped at 40mins because i had very tight left calf and hamstring, not sure why so got home did some stretching! Bpm tho 155-160, max162bpm, min153bpm.
Weds 11th:
23.30min jog first, muscle a lot looser today.
Did another steady run but a bit slower. This time a ran at 150-155bpm. 2mins after bpm 102.
Finished with a 17min jog.
Thurs 12th:
Today i warmed up but didn't jog. But ran a 45steady run but with increased pace throughout.
The aim was every 15min 160 - 165 - 170. I did 145avrg in the first 15min then 150 2nd and 160 last 15min. i must say my legs are a bit knackered from last weeks snow runs.
Did a 12min jog afterwards + warmdown.
Fri 13th: Rest
Sat 14th: Extra days rest.
Sun 15th: Race Chessington Valentines 10K
Time was 34.45 - not fantastic then again not at full energy!
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