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.
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