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!
Tuesday, 3 February 2009
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.
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