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!
Tuesday, 3 February 2009
2nd - 8th Febuary
Mon 2nd: Not able to run today because of the mad 2ft of snow that fell, but i (& Alex J) went out walking in it for at least 10miles, so where out in total of about 8, 1/2 hours.
Tues 3rd: Managed a run today in the snow and ice. (Used spikes)
Warmed up no jog!
Did a 43.39 min steady run from 155- 160bpm. Max 163, Min 151bpm! Then full warm down but no jog. Still hard to do much running in the weather. (Finding clear paths)
Weds 4th: Today a little bit tired but...
Ran a 20min jog beforehand then warmed up with it. Then did a steady run for 43.57min. Avrg bpm 155 - 5 beats slower. Max bpm 161, Min 135. Very slippery. 2mins after, bpm 109!
Thurs 5th: Went for a 22min jog + warm up. Very slushy ice + slippery even with spikes.
Did 12x200s -150s, jog bac. Hard on the ice! Max bpm 171, all i could manage on the ice. Min 162. Recovery down to 130 after jog back.
After i finished with 28min jog + warm down.
Fri 6th: Rest
Sat 7th: 23min jog to start + warm up.
Then as there was no race today i did a hard race pace run at +175 bpm. Max bpm - 182,
Min bpm 171. After 2mins - recov bpm 124, Ran for 33.33 min!
After did a jog for 24mins and warm down. Felt strong on the road today.
Sun 8th: Warmed up but no jog! Fatburn run.
Then did a fatburn run for 2hrs 9min run at 135avrg. My max bpm was 153 (uphill) & min 128.
Warm down!
Tues 3rd: Managed a run today in the snow and ice. (Used spikes)
Warmed up no jog!
Did a 43.39 min steady run from 155- 160bpm. Max 163, Min 151bpm! Then full warm down but no jog. Still hard to do much running in the weather. (Finding clear paths)
Weds 4th: Today a little bit tired but...
Ran a 20min jog beforehand then warmed up with it. Then did a steady run for 43.57min. Avrg bpm 155 - 5 beats slower. Max bpm 161, Min 135. Very slippery. 2mins after, bpm 109!
Thurs 5th: Went for a 22min jog + warm up. Very slushy ice + slippery even with spikes.
Did 12x200s -150s, jog bac. Hard on the ice! Max bpm 171, all i could manage on the ice. Min 162. Recovery down to 130 after jog back.
After i finished with 28min jog + warm down.
Fri 6th: Rest
Sat 7th: 23min jog to start + warm up.
Then as there was no race today i did a hard race pace run at +175 bpm. Max bpm - 182,
Min bpm 171. After 2mins - recov bpm 124, Ran for 33.33 min!
After did a jog for 24mins and warm down. Felt strong on the road today.
Sun 8th: Warmed up but no jog! Fatburn run.
Then did a fatburn run for 2hrs 9min run at 135avrg. My max bpm was 153 (uphill) & min 128.
Warm down!
26th - 1st January - Febuary
Mon 26th: Back into it now with one less steady run a week because of my fast session on Mondays.
22.30min jog to start- 135bpm
9x150 -200s at max bpm 173 and recovery jog to 130bpm. Last sprint was 175bpm & stopped!
After did a 22.30min run again.
Tues 27th: 15min jog to start, then went for 40min fast steady at 163bpm avrg - max bpm170 min 157.
Then did a 18min jog afterwards! Al running fast!
Weds 28th: 24.30 min jog warm up, 135max + strech.
Did another slower steady run for 44.03 but 10 beats slower than yesterday. Bpm avrg155. Max was 156 Min was 147 bpm. Knees good now. Another 24.30min jog after n warm down.
Thurs 29th: 20min jog at the track. Then had an award ceromny to attend. Then streched after then went and did a fast fartlek session. x3 - 1min on 30secs off, 2mins on 1min off, 3mins on 1.30mins off. When on my bpm was up to 174avrg. Max 177. Bpm off my bpm was 144avrg.
After this i did another 20min jog down.
Fri 30th: Rest
Sat 31st: Race Wimbledon Common Relays. 3k
Time 9.59min - Target of sub 10min on the day done.
Sun 1st: Fatburning - 2hour run & time done. Bpm started over 140 but settled down to 135 bpm throughout. Felt good today and no knee pains which is good and shows things are working again.
22.30min jog to start- 135bpm
9x150 -200s at max bpm 173 and recovery jog to 130bpm. Last sprint was 175bpm & stopped!
After did a 22.30min run again.
Tues 27th: 15min jog to start, then went for 40min fast steady at 163bpm avrg - max bpm170 min 157.
Then did a 18min jog afterwards! Al running fast!
Weds 28th: 24.30 min jog warm up, 135max + strech.
Did another slower steady run for 44.03 but 10 beats slower than yesterday. Bpm avrg155. Max was 156 Min was 147 bpm. Knees good now. Another 24.30min jog after n warm down.
Thurs 29th: 20min jog at the track. Then had an award ceromny to attend. Then streched after then went and did a fast fartlek session. x3 - 1min on 30secs off, 2mins on 1min off, 3mins on 1.30mins off. When on my bpm was up to 174avrg. Max 177. Bpm off my bpm was 144avrg.
After this i did another 20min jog down.
Fri 30th: Rest
Sat 31st: Race Wimbledon Common Relays. 3k
Time 9.59min - Target of sub 10min on the day done.
Sun 1st: Fatburning - 2hour run & time done. Bpm started over 140 but settled down to 135 bpm throughout. Felt good today and no knee pains which is good and shows things are working again.
19th - 25th January
Mon 19th: Full warm up
Sesion of 7x150s. Knee didn't hurt at all today. Going to start doing steady runs again but i think im going to make monday a fast session day as its the day after my fatburn run, so i wake up my muscles, with jogging aswell. Max bpm 174bpm on. Recovery down to 132bpm. Warm down + 20min jog after.
Tues 20th: Lighter warm up Bit tired and have a cold!
20min jog 125bpm. Then did 12x100s on grass with 50m jog inbetween. No bpm record. (At Alex Bs) Then did 125bpm jog after again, Lighter warm down. Jogging again now - Knee good.
Weds 21st: Main warm up Then did just a steady run for 44.33 at an avrg bpm of 164. Max bpm 169, Min was 162. After did a 20min jog. Jogging again now.
Thurs 22nd: 16.30min jog to start with warm up Still including plyametrics into it and will be from now on. Then did 6x300s fast at the track. Hit the redbox at 6. Running bpm 170+ and recovery down to 148. Redbox recovery 158bpm so stopped then. After jogged for 20mins.
Fri 23rd: Rest
Sat 24th: Race Hillingdon 8k. Time 32.07. Crap race for me, wasn't feeling 100% and wore the wrong spikes. The course was extremly muddy and when it wasn't i was flying past others!
Sun 25th: Managed a fatburn again. Able to run long on my knee now! Tight calfs tho. (Strech)
Time i did was 1hour 45mins and kept to 135bpm avrg.
Sesion of 7x150s. Knee didn't hurt at all today. Going to start doing steady runs again but i think im going to make monday a fast session day as its the day after my fatburn run, so i wake up my muscles, with jogging aswell. Max bpm 174bpm on. Recovery down to 132bpm. Warm down + 20min jog after.
Tues 20th: Lighter warm up Bit tired and have a cold!
20min jog 125bpm. Then did 12x100s on grass with 50m jog inbetween. No bpm record. (At Alex Bs) Then did 125bpm jog after again, Lighter warm down. Jogging again now - Knee good.
Weds 21st: Main warm up Then did just a steady run for 44.33 at an avrg bpm of 164. Max bpm 169, Min was 162. After did a 20min jog. Jogging again now.
Thurs 22nd: 16.30min jog to start with warm up Still including plyametrics into it and will be from now on. Then did 6x300s fast at the track. Hit the redbox at 6. Running bpm 170+ and recovery down to 148. Redbox recovery 158bpm so stopped then. After jogged for 20mins.
Fri 23rd: Rest
Sat 24th: Race Hillingdon 8k. Time 32.07. Crap race for me, wasn't feeling 100% and wore the wrong spikes. The course was extremly muddy and when it wasn't i was flying past others!
Sun 25th: Managed a fatburn again. Able to run long on my knee now! Tight calfs tho. (Strech)
Time i did was 1hour 45mins and kept to 135bpm avrg.
12th - 18th January
This week im experimenting with sprints - excercises - and streches. (Explosive work)
Mon 12th: Very achey knee but did 5x150s at full sprint. Reason being my knee doesn't hurt when running close to or at full out pace. No Bpms today. Tryed to jog after but wasn't happening.
Tues 13th: Knee not as achey as yesterday. Knee really doesn't hurt as much when running fast.
This time went further and did 6x200s near max again. Also included i did was a full out warm up with squats and types of plyametrics. (Not jogging till comfortable and comfortable with my knee.) No bpm again.
Weds 14th: Knee getting better allready! Full warm up again but today went for a fast run for 31.09mins. Bpm record was 175+, 176avrg. After my recovery bpm after 2mins was 120. Then warm down. Knee good throughout session.
Thurs 15th: Sprints at the track!
8x110m at threshold no bpm record just concentrating on working my knee. Which from the begining of the week has improved alot since. Still twitches a bit though. Warm down.
Fri 16th: Rest
Sat: 17th: No race today so. . .
Did 3x1000s (With Alex B). Worked my bpm up to max 187 today. Times 1)3.06min into head wind, 2)3.15min thne finally 3)3.25min! Good strong session and thinking im gona start jogging soon as my knees not hurting as much and getting more confident with it.
Sun 18th: Full warm up, Half fatburn.
Half fatburn today but a little faster pace. Time did was 58.22min - felt more towards a steady run but bpm was 150-160. My avrg was 156bpm.
It was comfortable and my knee felt good with no problems. Warm down.
Mon 12th: Very achey knee but did 5x150s at full sprint. Reason being my knee doesn't hurt when running close to or at full out pace. No Bpms today. Tryed to jog after but wasn't happening.
Tues 13th: Knee not as achey as yesterday. Knee really doesn't hurt as much when running fast.
This time went further and did 6x200s near max again. Also included i did was a full out warm up with squats and types of plyametrics. (Not jogging till comfortable and comfortable with my knee.) No bpm again.
Weds 14th: Knee getting better allready! Full warm up again but today went for a fast run for 31.09mins. Bpm record was 175+, 176avrg. After my recovery bpm after 2mins was 120. Then warm down. Knee good throughout session.
Thurs 15th: Sprints at the track!
8x110m at threshold no bpm record just concentrating on working my knee. Which from the begining of the week has improved alot since. Still twitches a bit though. Warm down.
Fri 16th: Rest
Sat: 17th: No race today so. . .
Did 3x1000s (With Alex B). Worked my bpm up to max 187 today. Times 1)3.06min into head wind, 2)3.15min thne finally 3)3.25min! Good strong session and thinking im gona start jogging soon as my knees not hurting as much and getting more confident with it.
Sun 18th: Full warm up, Half fatburn.
Half fatburn today but a little faster pace. Time did was 58.22min - felt more towards a steady run but bpm was 150-160. My avrg was 156bpm.
It was comfortable and my knee felt good with no problems. Warm down.
5th - 11th January
Mon 5th: Went to work, 45min jog in morn. Then bac from work 21min jog same bpms. Then 45min steady run actually did 43.19min. Avrg bpm 160-165. My max was 165, min 153 bpm.
Heart rate after 2min was 111bpm. Knee twitchin even with small amount of leg stands.
Tues 6th: Did 18.30min jog to start around 130bpm.
After a did a fartlek run fo 50mins 1min on 1min off. Total 25min on between 150- 155 bpm, 25min off at about 120bpm. Bpm after 2mins of sesion around 102! Then did a slow jog after for 19.30min to about 122.
Weds 7th: Same 20min jog to start about 125bpm. then tryed a 45min steady run but only managed 30min because of tiredness found hard to stay and keep bpm. Joged 13.30min home at 120bpm. Tired and knee!
Thurs 8th: Rested!
Fri 9th: Rest Fully recover.
Sat 10th: Race Woking 5miles. Finshed 8th, Time 29.15min, ok but knees painfull.
Sun 11th: KNEE Fatburn.
Tryed runing on a fatburning run of 2hrs but barely managed 30mins knee hurt to much.
(Now need to do tonning and strengthning work.) No bpm from today.
Heart rate after 2min was 111bpm. Knee twitchin even with small amount of leg stands.
Tues 6th: Did 18.30min jog to start around 130bpm.
After a did a fartlek run fo 50mins 1min on 1min off. Total 25min on between 150- 155 bpm, 25min off at about 120bpm. Bpm after 2mins of sesion around 102! Then did a slow jog after for 19.30min to about 122.
Weds 7th: Same 20min jog to start about 125bpm. then tryed a 45min steady run but only managed 30min because of tiredness found hard to stay and keep bpm. Joged 13.30min home at 120bpm. Tired and knee!
Thurs 8th: Rested!
Fri 9th: Rest Fully recover.
Sat 10th: Race Woking 5miles. Finshed 8th, Time 29.15min, ok but knees painfull.
Sun 11th: KNEE Fatburn.
Tryed runing on a fatburning run of 2hrs but barely managed 30mins knee hurt to much.
(Now need to do tonning and strengthning work.) No bpm from today.
Sunday, 25 January 2009
29th - 4th December - January
Mon 29th: Everything good
Did a 23min to start with warm streches, When ready after did another steady run without recording bpm just runing between 140-160 today (How i felt) Time to took 44.44mins.
Then cooled down with another 23min jog.
Tues 30th: Same as 25min jog to start off with (all jogs at 135bpm)
After i did a fast run above steady but below threshold. I went for 32mins but didn't record my bpm ran fast to how i felt and cope.
Weds 31st: New years eve!
20min jog again to start with. Then did another steady run between 140-160 no record of bpm. My time was 42.26min. After the steady run i did another 25min jog down after again.
Thurs 1st: January New Year
Today not much but streched up then went and did a 70min run at 145. No jogs before or after. Just ran at 145bpm which wasn't that comforable with.
Fri 2nd: Rest
Sat 3rd: Race, County Championships 7.5 km.
My time done was 28.02 endurance came through a bit today. Quallified 6th, 10th overall with age groups. ( But found out im not running at Notingham because of my age or something. X)
Sun 4th: Fatburn run Not exceeding 135bpm. My Avrg bpm was 131bpm. The time i ran for was 1hr 56min. (Keep working on left knee)
Did a 23min to start with warm streches, When ready after did another steady run without recording bpm just runing between 140-160 today (How i felt) Time to took 44.44mins.
Then cooled down with another 23min jog.
Tues 30th: Same as 25min jog to start off with (all jogs at 135bpm)
After i did a fast run above steady but below threshold. I went for 32mins but didn't record my bpm ran fast to how i felt and cope.
Weds 31st: New years eve!
20min jog again to start with. Then did another steady run between 140-160 no record of bpm. My time was 42.26min. After the steady run i did another 25min jog down after again.
Thurs 1st: January New Year
Today not much but streched up then went and did a 70min run at 145. No jogs before or after. Just ran at 145bpm which wasn't that comforable with.
Fri 2nd: Rest
Sat 3rd: Race, County Championships 7.5 km.
My time done was 28.02 endurance came through a bit today. Quallified 6th, 10th overall with age groups. ( But found out im not running at Notingham because of my age or something. X)
Sun 4th: Fatburn run Not exceeding 135bpm. My Avrg bpm was 131bpm. The time i ran for was 1hr 56min. (Keep working on left knee)
22nd - 28th December
Mon 22nd: New week slowing for Xmas. 23min jog today before steady run then strech + warmup. Steady run of 44.19min. Heart rate any where between 140-160, not taking note! Then after the run a jog for 24mins.
Tues 23rd: 23min jog again before the steady run. Warm up then steady for 44.39min long. again running between 140 - 160max again. Running to how i feel comfortable between this bpm. After that i did a 24min jog.
Weds 24th: 31min jog before my steady run to warm up. Today did a fast steady run for 40min. Just below threshold, My max was at 169bpm but stayed close it with an avrg of around 166bpm.
Thurs 25th: Xmas Didn't get a time in the day to run so rested!
Fri 26th: Rest aswell.
Sat 27th: No race today so jog for 18mins then did a fast race type run for 31mins at an avrg bpm of 177. After my run i went for a jog down for 22min.
Sun 28th: Fatburn run again. Ran for 1hr 28min at 135 avrg bpm.
Tues 23rd: 23min jog again before the steady run. Warm up then steady for 44.39min long. again running between 140 - 160max again. Running to how i feel comfortable between this bpm. After that i did a 24min jog.
Weds 24th: 31min jog before my steady run to warm up. Today did a fast steady run for 40min. Just below threshold, My max was at 169bpm but stayed close it with an avrg of around 166bpm.
Thurs 25th: Xmas Didn't get a time in the day to run so rested!
Fri 26th: Rest aswell.
Sat 27th: No race today so jog for 18mins then did a fast race type run for 31mins at an avrg bpm of 177. After my run i went for a jog down for 22min.
Sun 28th: Fatburn run again. Ran for 1hr 28min at 135 avrg bpm.
15th - 21st November
Mon 15th: Rested. Legs ache and im still tired from the race over the weekend!
Tues 16th: 23min jog to start. Steady 44.19min run, 165+ avrg bpm, max bpm 170 - min bpm 160. Recov heart rate after 2mins 113bpm. After the run was a 20min jog down.
Weds 17th: Not as much today but a 25min jog in the morn. Then when back home in the evening went for a steady run again. Went for 41.26min. No bpm monitor today. Ran to how i felt.
Thurs 18th: Same as wednesday really except the steady run was a little longer. 20min jog before my steady run at around 135 as usuall. My steady run was for 50.11 but this i ran at 150. Avrg bpm was 149.
Fri 19th: Rest
Sat 20th: Race loydd park 12k - South of thames. Time 46.39min OK race everything going good atm.
Sun 21st: Fatburn
1hr 55min run today of which my avrg bpm was 134. Nothing else to say bout this week.
Tues 16th: 23min jog to start. Steady 44.19min run, 165+ avrg bpm, max bpm 170 - min bpm 160. Recov heart rate after 2mins 113bpm. After the run was a 20min jog down.
Weds 17th: Not as much today but a 25min jog in the morn. Then when back home in the evening went for a steady run again. Went for 41.26min. No bpm monitor today. Ran to how i felt.
Thurs 18th: Same as wednesday really except the steady run was a little longer. 20min jog before my steady run at around 135 as usuall. My steady run was for 50.11 but this i ran at 150. Avrg bpm was 149.
Fri 19th: Rest
Sat 20th: Race loydd park 12k - South of thames. Time 46.39min OK race everything going good atm.
Sun 21st: Fatburn
1hr 55min run today of which my avrg bpm was 134. Nothing else to say bout this week.
Friday, 23 January 2009
8th - 14th December
Mon 8th: 40min jog in the morn & 32 min jog bac in the afternoon both at 136bpm. Then ran steady run at 162 avrg for 41.31min. Min bpm 164 - Max 169. Lesser run again due to stomach ache. No sprints after! (Usually always do 2x200s or so after session)
Tues : 23min jog, 135bpm. Then did 8x1000s at around 155bpm. Max 162 & Min 150, Avrg 158! Times at 3.56min! After this i did 23min jog again at 135.
Weds I did 40min jog in the morn! Then 30 min bac home at 135 for both runs. Then did a steady run in the evening at an avrg bpm of 164. Max was 173 & Min 161. Time i did running was 39.24. Felt fast but pushed tho at this bpm.
Thurs 11th: 23mins jog before then Fartlek for 50mins 1min off 2mins on. Ran on at 15o agian.
Then warmed down with 21min jog at 130-.
Fri 12th: Rest
Sat 13th: Today i did a fatburn (Race next day) So ran for 85min slow 135max 134avrg.
Sun 14th: Hogs back Race. 8.1mile. Good strong race for me (Beat Phill) Time done 43.52min! No bpm record.
Tues : 23min jog, 135bpm. Then did 8x1000s at around 155bpm. Max 162 & Min 150, Avrg 158! Times at 3.56min! After this i did 23min jog again at 135.
Weds I did 40min jog in the morn! Then 30 min bac home at 135 for both runs. Then did a steady run in the evening at an avrg bpm of 164. Max was 173 & Min 161. Time i did running was 39.24. Felt fast but pushed tho at this bpm.
Thurs 11th: 23mins jog before then Fartlek for 50mins 1min off 2mins on. Ran on at 15o agian.
Then warmed down with 21min jog at 130-.
Fri 12th: Rest
Sat 13th: Today i did a fatburn (Race next day) So ran for 85min slow 135max 134avrg.
Sun 14th: Hogs back Race. 8.1mile. Good strong race for me (Beat Phill) Time done 43.52min! No bpm record.
Sunday, 18 January 2009
1st - 7th December - Start of Steady running through Xmas
Mon 1st: Started 22.30 min jog around 125bpm, then 43.37min steady run at around 165bpm 166bpm avrg. Max 171! Bpm after 2mins of steady running was 120. After all this warm down and did a 20min jog at about 130bpm.
Tues 2nd: 40min jog in the morn at 130bpm. Then 20min jog in the afternoon at same pace. After warm did a fartlek, 1min off 2min on. I was on at 155 - avrg 154 and off down to 130bpm.
My bpm 2mins after was around 108! Time of fartlek overall, 50min.
Weds 3rd: 22min jog to start then did a steady run at avrg 160bpm. Min bpm 155 - Max 162.
Recov heartrate to 115. Then finshed after with 24min jog down.
Thurs 4th: 30min jog at 134bpm. Then on road did 7x1000s. avrg time at 4.01. All at 155Avrg.
Max 159 & Min 144 My last at 4.02, Redbox. My bpm after sesion was 102. Then finished up with 27min jog.
Fri 5th: rest
Sat 6th: Xcountry 10mile race at Coulsdon. Achieved 1hr 2secs my time. Brief bpm about 180+. (chaffe)
Sun 7th: Fatburn, 1hr 26min. Disiplined to 135bpm that day. Shorter due to day before.
Tues 2nd: 40min jog in the morn at 130bpm. Then 20min jog in the afternoon at same pace. After warm did a fartlek, 1min off 2min on. I was on at 155 - avrg 154 and off down to 130bpm.
My bpm 2mins after was around 108! Time of fartlek overall, 50min.
Weds 3rd: 22min jog to start then did a steady run at avrg 160bpm. Min bpm 155 - Max 162.
Recov heartrate to 115. Then finshed after with 24min jog down.
Thurs 4th: 30min jog at 134bpm. Then on road did 7x1000s. avrg time at 4.01. All at 155Avrg.
Max 159 & Min 144 My last at 4.02, Redbox. My bpm after sesion was 102. Then finished up with 27min jog.
Fri 5th: rest
Sat 6th: Xcountry 10mile race at Coulsdon. Achieved 1hr 2secs my time. Brief bpm about 180+. (chaffe)
Sun 7th: Fatburn, 1hr 26min. Disiplined to 135bpm that day. Shorter due to day before.
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