Mon 24th: Jogged 22.30min warm up jog 135bpm. Then went 45min steady run. Managed 40.14 at avrg bpm of 160. Max bpm 167 (uphill) Min bpm 156. I stopped early due to a stomach ache. Later did a 24min jog down, little tight from sunday!
Tues 25th: 40min jog morn and 42min jog bac in the afternoon, was ran no more than 140 bpm. After ran fartlek. 48mins worth. 1min on 1min off this week. Ran on at 151avrg and off at 126 avrg bpm!
Weds 26th: Did only a steady run. 43.27min & bpm at around 155Max. Really struggled, feeling tired. Avrg bpm 154.
Thurs 27th: Rested/ Extra day to recover.
Fri 28th: Rest
Sat 29th: Fresh. Race - Bushypark time trial. 5k - 17.00min (not gr8) No bpm recorded.
Sun 30th: Fatburn - 1hour 38min and bpm 134 avrg. Shorter due to time at night. (Injury to knee definately gone!)
Monday, 15 December 2008
Sunday, 14 December 2008
17th - 23rd November
Mon 17th: 25min jog to start at 128bpm. 43.46min steady/fast run at 165bpm avrg throughout.
Bpm 2mins after run down to around 114bpm. Then a 30min jog down, again 130bpm!
Tues 18th: 20min jog before, 128. 1hour fartlek 1min off 3min on this week. went on at around 160bpm and off recov to around 130bpm. Finished with 28min jog down after.
Weds 19th: 35mins jog in the morn 135. 30min jog bac at around. Then did a steady run at 166 avrg. My max was 170, min 149bpm. Was almost at threshold really struggled tonight! Time 44.44min.
Thurs 20th: 45min jog in the morn then, 35min jog in afternoon. 7x1000. Avrg time 3.53 and last done in 3.56 (R.box) At 150bpm. Felt tired to start but got into it, but been quite tired from the week done!
Fri 21st: Rest
Sat 22nd: Only went for an hours run with my heart rate around 150. Min bpm 145, avrgd 152bpm and max 159bpm. Eased off today because off sunday.
Sun 23rd:2nd stage trials (Surrey) 6x500s with 300,200,100 jog inbetween. Bpm got up to 160.
later in the day 8x200s aswell all set by coaches. Bpm there got to 175. Not ideal but fast workout. (At Sutton indoor)
Bpm 2mins after run down to around 114bpm. Then a 30min jog down, again 130bpm!
Tues 18th: 20min jog before, 128. 1hour fartlek 1min off 3min on this week. went on at around 160bpm and off recov to around 130bpm. Finished with 28min jog down after.
Weds 19th: 35mins jog in the morn 135. 30min jog bac at around. Then did a steady run at 166 avrg. My max was 170, min 149bpm. Was almost at threshold really struggled tonight! Time 44.44min.
Thurs 20th: 45min jog in the morn then, 35min jog in afternoon. 7x1000. Avrg time 3.53 and last done in 3.56 (R.box) At 150bpm. Felt tired to start but got into it, but been quite tired from the week done!
Fri 21st: Rest
Sat 22nd: Only went for an hours run with my heart rate around 150. Min bpm 145, avrgd 152bpm and max 159bpm. Eased off today because off sunday.
Sun 23rd:2nd stage trials (Surrey) 6x500s with 300,200,100 jog inbetween. Bpm got up to 160.
later in the day 8x200s aswell all set by coaches. Bpm there got to 175. Not ideal but fast workout. (At Sutton indoor)
Sunday, 7 December 2008
10th - 16th November
Mon 10th: 25 min jog about 130bpm. Then a 42.58 min steady run around 165 avrg bpm. Finding them comfortable at this pace but still not fast enough nearer the end of the run. Finished with a 20.30min jog after at 125bpm avrg.
Tues 11th: 20min jog in the morn! Then 20min jog again before session. Then fartlek for an hour. 2mins on 1min off. Did 2mins on at 160 avrg & 1min off at recovery. total 4omins on & 20mins off! Good session well worked, feeling good.
Then 20mins jog after session.
Weds 12th: 40mins in morn no more than 135bpm. 33mins bac (afternoon) same as before little less distance.
Session 39.39min steady, feeling a little tired so eased off a bit, ran avrg of 158, max bpm 167, min 155!
Thurs 13th: 40mins in the morn, then 40mins bac all at around 132avrg.
Then did 7x 1000s on the road, all around 3.51, last in 3.53. Bpm kept to 155.
Fri 14th: Rest
Sat 15th: 5mile race Loydd Park (No time)
Sun 16th: 1hour 40min Fatburn. My avrg bpm disiplined to 134bpm.
Tues 11th: 20min jog in the morn! Then 20min jog again before session. Then fartlek for an hour. 2mins on 1min off. Did 2mins on at 160 avrg & 1min off at recovery. total 4omins on & 20mins off! Good session well worked, feeling good.
Then 20mins jog after session.
Weds 12th: 40mins in morn no more than 135bpm. 33mins bac (afternoon) same as before little less distance.
Session 39.39min steady, feeling a little tired so eased off a bit, ran avrg of 158, max bpm 167, min 155!
Thurs 13th: 40mins in the morn, then 40mins bac all at around 132avrg.
Then did 7x 1000s on the road, all around 3.51, last in 3.53. Bpm kept to 155.
Fri 14th: Rest
Sat 15th: 5mile race Loydd Park (No time)
Sun 16th: 1hour 40min Fatburn. My avrg bpm disiplined to 134bpm.
Tuesday, 25 November 2008
3rd-9th Nov
Mon 3rd: Morning jog for 38min at 135bpm. Afternoon jog bac home same as morning but 35mins at 125 Avrg bpm. But no steady run that night tonight due to a stomach ache that went on for to long!
Tues 4th: 21min jog warm up at 132bpm avrg. Steady run for 44.52min. Max bpm 171, Min 165bpm and my avrg was 166.
After i did 19.30min jog warm down!
Ran harder because i didn't run hard on monday, therefore had more sugars.
Weds 5th: 22.30min jog before session at 1300 max bpm. Did another slightly slower steady run at an avrg bpm of 163. Max 168 & Min 159. Time was 43.12. Must point very comfortable at this pace.
After run did another warm down jog of 19.30 same as before.
Thurs 6th: 40min jog in the morn. Max bpm 135. Afternoon back home did same route as morning and heart rate, 35minutes. Then streched at home and did 1min on and 1min off for 45minutes. 1min on at around 150bpm Avrg.
Not used to this and found the speed little difficult to maintain.
Fri 7th: Rest
Sat 8th: Surrey League Race - 5miles Xcountry. Completed in 28min.29 Good race but no bpm obtained! At Esher!
Sun 9th: Fatburn. 1hour 43 min run. Maintained 134bpm avrg. Get better at controlling my heart rate at this pace.
Tues 4th: 21min jog warm up at 132bpm avrg. Steady run for 44.52min. Max bpm 171, Min 165bpm and my avrg was 166.
After i did 19.30min jog warm down!
Ran harder because i didn't run hard on monday, therefore had more sugars.
Weds 5th: 22.30min jog before session at 1300 max bpm. Did another slightly slower steady run at an avrg bpm of 163. Max 168 & Min 159. Time was 43.12. Must point very comfortable at this pace.
After run did another warm down jog of 19.30 same as before.
Thurs 6th: 40min jog in the morn. Max bpm 135. Afternoon back home did same route as morning and heart rate, 35minutes. Then streched at home and did 1min on and 1min off for 45minutes. 1min on at around 150bpm Avrg.
Not used to this and found the speed little difficult to maintain.
Fri 7th: Rest
Sat 8th: Surrey League Race - 5miles Xcountry. Completed in 28min.29 Good race but no bpm obtained! At Esher!
Sun 9th: Fatburn. 1hour 43 min run. Maintained 134bpm avrg. Get better at controlling my heart rate at this pace.
Tuesday, 18 November 2008
Sunday 26th - Sunday 2nd, November
Sunday 26th: Porstmouth Great South Run. Time, completed 57.06 min. 4minutes off pb from previous time 2yrs ago. 40th/ 19,500 :)
Monday 27th: Rest. To recover days sugars used from race.
Tuesday 28th: Did a 30min jog in the morn no more than 135bpm!
then 30mins of stretching and finished off with another 30mins jog, still recovering from the race legs ache still abit!
Wednesday 29th: Went for a 21min jog in the morning again then for a 29min jog in the afternoon no more than 135bpm.
Then did a 45min steady run, run at avrg of 160 bpm! No pain or problems with my knee, now that ive done leg strength work!
Thursday 30th: Did 15min jog to start. Session of 1min 1min off for 45 mins. On th track and tryed to keep bpm at avrg at 150. Did 152, found hard! Then did 20 min warm down jog at 130 avrg!
Friday 31st: Rest
Saturday 1st: November. Race of 2.5miles, Time 14.33 mins.
Sunday 2nd: Fatburn. 1hour 57min run. Avrg over total was 131bpm. Didnt exceed 135 or below 124 bpm. Finding comfortable.
Monday 27th: Rest. To recover days sugars used from race.
Tuesday 28th: Did a 30min jog in the morn no more than 135bpm!
then 30mins of stretching and finished off with another 30mins jog, still recovering from the race legs ache still abit!
Wednesday 29th: Went for a 21min jog in the morning again then for a 29min jog in the afternoon no more than 135bpm.
Then did a 45min steady run, run at avrg of 160 bpm! No pain or problems with my knee, now that ive done leg strength work!
Thursday 30th: Did 15min jog to start. Session of 1min 1min off for 45 mins. On th track and tryed to keep bpm at avrg at 150. Did 152, found hard! Then did 20 min warm down jog at 130 avrg!
Friday 31st: Rest
Saturday 1st: November. Race of 2.5miles, Time 14.33 mins.
Sunday 2nd: Fatburn. 1hour 57min run. Avrg over total was 131bpm. Didnt exceed 135 or below 124 bpm. Finding comfortable.
Subscribe to:
Comments (Atom)
