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.