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.