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)

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.

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.

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.

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.