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.