dec 22

1 hour 1 mins 23 secs run, 6.85 miles total

avg: pace - 8.58 min miles, 143 bpm

max: pace - 6.02 min miles, 150 bpm

splits:

1st, mile: 7 mins 56 secs
2nd, mile: 8 mins 39 secs
3rd, mile: 9 mins 04 secs
4th, mile: 9 mins 20 secs
5th, mile: 9 mins 48 secs
6th, mile: 8 mins 42 secs
0.86 miles: 7 mins 52 secs

again calves still ached from the race, have been stretching them on the step so feels a little better

dec 21

1 hour 45 mins run, 10.1 miles.

avg: pace - 10.24 min miles, 133 bpm

max: pace - 7.10 min miles, 142 bpm

1st 52mins 30 secs, 5.25 miles total
2nd 52 mins 30 secs, 4.86 miles total

calves ached from race

dec 20

49 mins 17 secs total, 7.89 miles total

avg: pace - 6.15 min miles

max: pace - 4.09 min miles

splits:

1. mile - 5 mins 30 secs.
2. mile - 6 mins 23 secs
3. mile - 6 mins 16 secs
4. mile - 6 mins 25 secs
5. mile - 6 mins 36 secs
6. mile - 6 mins 10 secs
7. mile - 6 mins 20 secs
8. 0.89 miles - 5 mins 34 secs

felt good, felt strong on last mile, back ached a bit but as we discussed could be due to boggy terrain. all in all not a bad race as only had 20 mins to warm up so did dynamic stretches. and then for a warm down i did a 20 min run.
also i really struggled going up the hills, they weren't that steep but i just found them really difficult

dec19

rest

dec 18

45 min17 sec run

5.70 miles total

avg: pace - 7.57 min miles, 152 bpm

max: pace - 5.59 min miles, 168 bpm

felt good was just running at a comfortable pace with jackson

dec 17

rest as felt really tired and had quite a bit of uni work to do

dec 16

20 min warm up run, 2.11 miles

avg: pace - 9.30 min miles, 134 bpm

max: pace - 7.04 min miles, 143 bpm

football pitch lengths:

9.34 mins total, 1.35 miles total

avg: pace - 7.05 min miles, 176 bpm

max: pace - 3.44 min miles, 192 bpm

splits:

1. 18.62 secs, 101.2 meters, 130 bpm avg
recov 26.97 secs, 70.71 meters, 164 bpm avg
2. 18 secs, 107.29 meters, 172 bpm avg
recov 28.45 secs, 76.5 meters, 175 bpm avg
3. 18.18 secs, 102.11 meters, 174 bpm avg
recov 30.87 secs, 80.77 meters, 176 bpm avg
4. 16.7 secs, 107.29 meters, 182 bpm avg
recov 31.63 secs, 81.69 meters, 178 bpm avg
5. 18.23 secs, 108.2 meters, 185 bpm avg
recov 31.01 secs, 78.64 meters, 179 bpm avg
6. 16.86 secs, 107.6 meters, 172 bpm avg
recov 30.85 secs, 78.03 meters, 179 bpm avg
7. 18.82 secs, 105.16 meters, 183 bpm avg
recov 32.65 secs, 75.9 meters, 179 bpm avg
8. 17.13 secs, 109.42 meters, 178 bpm avg
recov 32.44 secs, 71.02 meters, 179 bpm avg
9. 18.61 secs, 107.6 meters, 175 bpm avg
recov 29.34 secs, 69.78 meters, 181 bpm avg
10. 17.71 secs, 107.6 meters, 182 bpm avg
recov 30.16 secs, 72.24 meters, 182 bpm avg
11. 18.86 secs, 108.51 meters, 179 bpm avg
recov 30.55 secs, 68 meters, 181 bpm avg
12. 17.18 secs, 102.41 meters, 179 bpm avg
recov 24.82 secs, 77.42 meters, 183 bpm avg

30 min recov run, 2.57 miles total

avg: 11.39 min miles, 134 bpm

max: 8.18 min miles, 145 bpm

felt good, i think i could have done another one or two after but didn't want to push it. shall take a week and a bit of easy running now and only run hard on the saturday.

dec 15

1 hour run, 6.49 miles total

avg: pace -9.15 min miles, 143 bpm

max: pace - 6.58 min miles, 150 bpm

splits:

1. mile: 8.28 mins
2. mile: 9.07 mins
3. 1.04 miles: 9.45 mins
4. 0.96 miles: 9.02 mins
5. 1.09 miles: 10.56 mins
6. 0.91 miles: 8.07 mins
7. 0.49 miles: 4.36 mins

felt slow still and a bit heavy, possibly short of sugars

dec 11-14

rest as had a bit of a cold

dec 10

1 hour recov run, 6.44 min miles total

avg: 9.19 min miles, 137 bpm

max: 5.54 min miles, 147 bpm

felt tired and a bit heavy

mile splits:

1. mile: 8.25 mins
2. mile: 9.04 mins
3. mile: 10.04 mins
4. mile: 9.42 mins
5. 1.02 miles: 9.49 mins
6. 0.98 miles: 9.05 mins
7. 0.44 miles: 3.48 mins

dec 9

20 min warm up

2.12 miles total. 9,28 min miles avg, 133 bpm avg
8.08 min mile max, 140 bpm max

football pitch lengths

9.37 mins total, 1.36 miles total
7.06 min miles avg, 173 bpm avg
3.46 min miles max, 190 bpm max

1. 18.49 secs, 106.98 meters, 144 bpm avg
recov 29.33 secs, 75.59 meters, 156 bpm avg
2. 16.75 secs, 107.29 meters, 171 bpm avg
recov 29.1 secs, 75.59 meters, 170 bpm avg
3. 17.75 secs, 107.29 meters, 167 bpm avg
recov 29.65 secs, 76.81 meters, 173 bpm avg
4. 16.85 secs, 105.16 meters, 172 bpm avg
recov 30.97 secs, 77.42 meters, 174 bpm avg
5. 17.18 secs, 110.34 meters, 173 bpm avg
recov 31.05 secs, 75.59 meters, 177 bpm avg
6. 17.63 secs, 105.77 meters, 176 bpm avg
recov 30.47 secs, 71.63 meters, 178 bpm avg
7. 17.60 secs, 105.77 meters, 180 bpm avg
recov 33.72 secs, 82.60 meters, 178 bpm avg
8. 18 secs, 101.5 meters, 176 bpm avg
recov 32.85 secs, 75.9 meters, 177 bpm avg
9. 17.88 secs, 108.81 meters, 176 bpm avg
recov 31.07 secs, 82.3 meters, 180 bpm avg
10. 18.43 secs, 105.16 meters, 175 bpm avg
recov 30.17 secs, 69.8 meters, 178 bpm avg
11. 18.95 secs, 105.16 meters, 176 bpm avg
recov 29.93 secs, 73.76 meters, 178 bpm avg
12. 18.72 secs, 107 meters, 177 bpm avg

30 min cool down run, 2.35 miles total
avg: pace - 12.47 min miles, 129 bpm
max: pace - 10.17 min miles, 139 bpm

felt short of breath after sprints and took a while to catch my breath back, felt like couldn't do any more

dec 8

1hr run, 6.96 miles total

8.37 min miles avg, 142bpm avg

5.55 min miles max, 150bpm max

mile splits
1:7.40mins
1:8.23mins
1:8.42mins
1:8.50mins
1:9.23mins
1:8.31mins
0.96:8.30mins

felt slow to be honest, didn't really feel strong and struggled to get into any kind of rhythm

dec 6

10.06 mile run
1hr 10mins 56secs, 7.03 min miles avg

mile splits
1-1mile: 6.23 mins
2-1mile: 7.05 mins
3-1.1miles: 7.36 mins - horrid hill
4-1mile: 7.04 mins
5-1mile: 6.44 mins
6-1mile: 7.12 mins
7-1mile:7.58 mins - horrid hill
8-1mile:7.20 mins
9-1.01miles:7.34 mins
0.58of a mile:3.30 mins
0.36 of a mile: 2.26 mins

trail route, couldnt go fast downhill as didn't want to trip over rocks, unstable on trail, and struggled up the hills.
All in all, not an amazing run, but just happy i got round in one piece

dec 4

45 min run, 6.03 min miles total.

avg: 7.28 min miles, 159 bpm

max: 5.16 min miles, 166 bpm

felt a lot slower than usual, not sure why tbh, i dont think i'm ill, i have a bit of a runny nose but i think that's due to it getting a bit colder out. i've eaten quite a lot this week and i dont know if that plays a part at all.

splits:

1. 1 mile: 6 mins 37 secs
2. 1.04 mile: 7 mins 34 secs
3. 0.99 mile: 7mins 37 secs
4. 2 miles: 15 mins 51 secs
5. 1 mile: 7 mins 21 secs

dec 3

1 hour run, 6.64 miles total. was running on grass so think it was slower than usual.

avg: pace - 9.02 min miles, 137 bpm

max: pace -6.08 min miles, 144 bpm.

splits:

1st mile: 7.52 mins - 137 bpm avg - mostly on road
2nd mile: 9 mins - 138 bpm avg - on grass
3rd mile: 9 mins 13 secs - 139 bpm avg - on grass
4th mile: 9 mins 30 secs - 137 bpm avg - on grass
5th mile: 9 mins 22 secs - 137 bpm avg - on grass
6th mile: 9.04 mins - 137 bpm avg - on road
last 0.64 miles: 5.56 mins - 138 bpm avg - on road

felt good, was different running on the grass as havent trained off road during the week for a while due to uni but had no seminars today so got off early.

dec 2

19 mins 32 secs warm up run. 2.04 miles total.

avg: pace - 9.35 min miles, 133 bpm

max: pace - 7.39 min miles, 139 bpm.

football pitch session, 9.27 mins total, 1.36 miles total.

avg: pace -6.57 min miles, 170 bpm

max: pace - 3.50 min miles, 181 bpm

splits:

1. 18.03 secs, 105.16 meters, 141 bpm avg
recov 27.8 secs, 71.63 meters, 157 bpm avg
2. 17.5 secs, 108.5 meters, 156 bpm avg
recov 27.58 secs, 70.41 meters, 165 bpm avg
3. 18.7 secs, 107.9 meters, 167 bpm avg
recov 28.35, 74.37 meters, 169 bpm avg
4. 17.07 secs, 102.11 meters, 167 bpm avg
recov 29.4 secs, 78.94 meters, 171 bpm avg
5. 18.73 secs, 104.55 meters, 170 bpm avg
recov 30.53 secs, 81.99 meters, 173 bpm avg
6. 17.76 secs, 106.68 meters, 173 bpm avg
recov 30.21 secs, 72.24 meters, 173 bpm avg
7. 18.33 secs, 106.98 meters, 172 bpm avg
recov 29.17 secs, 83.21 meters, 175 bpm avg
8. 17.4 secs, 103.63 meters, 171 bpm avg
recov 30.62 secs, 73.46 meters, 175 bpm avg
9. 18.84 secs, 109.12 meters, 172 bpm avg
recov 31.39 secs, 81.08 meters, 175 bpm avg
10. 17.4 secs, 103.02 meters, 170 bpm avg
recov 30.6 secs, 80.47 meters, 176 bpm avg
11. 19.47 secs, 110.03 meters, 173 bpm avg
recov 28.5 secs, 74.07 meters, 176 bpm avg
12. 17.23 secs, 107.29 meters, 176 bpm avg
recov 26.43 secs, 73.15 meters, 177 bpm avg

grass was wet and i was wearing trainers so went a little bit slower than usual, fell over on the first one in the mud, which was a brill intro to the session, its what xcountry running is all about.

30 min warm down run, 2.46 miles total

avg: pace - 12.12 min miles, 133 bpm

max: pace - 9.42 min miles, 140 bpm

was a easy warm down, running on my toes, felt good and recovered quickly

dec 1

1 hour run, 6.72 miles total

avg: pace - 8.56 min miles, 141 bpm.

max: pace - 6.21 min miles, 148 bpm

splits:

1st 1 mile: 8.03 mins
2nd 1.01 mile: 8.39 mins
3rd 0.99 miles: 9.57 mins - steep uphill
4th 1.05 miles: 9.10 mins
5th 1.01 miles: 9.05 mins
6th 1 mile - 9 mins
last 0.65 miles: 6.03 mins

had a 4kg rucksack on my back, was weird, it wasn't that much in weight but i could feel that it made a difference when running. run was good felt fresh, just maybe a little slower due to rucksack

nov 30

1hr 55 min fat burning run, 1 hr 50 fat burning, 5 mins hard.

12.11 miles total

avg: pace - 9.30 min miles, 134 bpm

max: pace - 4.26 min miles, 182 bpm

splits:

1st 5 miles - 45 mins 33 secs, 9.07 min miles avg, 133 bpm avg

2nd 5 miles - 51 mins 44 secs, 10.20 min miles avg, 133 bpm avg

last 1.16 miles of fat burning - 12.44 mins, 11.01 min miles avg, 133 bpm avg.

hard run of 5mins 3 secs - 0.95 miles total, 5.20 min miles avg, 173 bpm avg.

feel ok now, is 2 hours after finishing, am not tired and can tell its less than usual as body seems to have more energy, tomorrow should be an interesting day.

nov 29

5km race

40 mins warm up run - 125 avg, 132 max

5k race splits:

1st mile: 5.43
2nd mile: 5.48
3rd mile: 5.44
last 0.12 miles 42 secs

17.57 mins total. 3.12 miles

avg pace: 5.45 min miles, 183 bpm avg

max pace: 4.28 min miles, 191 bpm

15 min warm down:

1.09 miles total

Avg: pace - 13.57 min miles, 165 bpm,
max: pace - 10.34 min miles, 183 bpm.

15 min warm down run

nov 28

rest

nov 27

45mins 18 secs run - 6.34 miles total

avg: pace - 7.09 min miles, 159 bpm

max: pace - 5.13 min miles, 166 bpm.

felt good, was quite a quick pace i thought, i felt like i was exerting myself a little bit more than last thursday but not by much, i still could have carried on once i had finished.

nov 26

rest as didn't get much sleep tuesday night as i was up doing coursework until the wee hours of the morning, 7am to be exact, i then slept until 8.30am and then went to uni.

nov 25

20 min warm up run - 2.14 miles

avg - 9.22 min miles, 134 bpm

max - 7.29 min miles, 141 bpm

session: football pitch lengths x 12

9.09 mins total, 1.28 miles total

avg: 7. 08 min miles pace, 175 bpm

max: 3.43 min miles, 195 bpm

reps

1. 15.19 secs, 93.27 meters, 138 bpm avg
recov 28.38 secs, 74.98 meters, 160 bpm avg
2. 16.9 secs, 104.85 meters, 167 bpm avg
recov 27.67 secs, 70.71 meters, 171 bpm avg
3. 15.58 secs, 95.4 meters, 169 bpm avg
recov 27.19 secs, 76.2 meters, 174 bpm avg
4. 16.56 secs, 100.58 meters, 174 bpm avg
recov 28.5 secs, 71.63 meters, 177 bpm avg
5. 15.87 secs, 99.67 meters, 175 bpm avg
recov 27.35 secs, 71.32 meters, 177 bpm avg
6. 16.36 secs, 103.02 meters, 178 bpm avg
recov 32.94 secs, 73.76 meters, 178 bpm avg
7. 15.73 secs, 101.8 meters, 173 bpm avg
recov 30.17 secs, 70.1 meters, 179 bpm avg
8. 16.30 secs, 104.24 meters, 183 bpm avg
recov 32.08 secs, 70.1 meters, 180 bpm avg
9.15.9 secs, 96.62 meters, 180 bpm avg
recov 31.72 secs, 73.46 meters, 179 bpm avg
10. 16.38 secs, 98.15 meters, 181 bpm avg
recov 32.17 secs, 71.32 meters, 181 bpm
11. 16.98 secs, 104.55 meters, 187 bpm
recov 28.62 secs, 70.1 meters, 182 bpm
12. 16.85 secs, 96.93 meters, 180bpm
recov 28.22 secs, 72.54 meters, 181 bpm avg

30 minutes warm down run, 2.39 miles total

avg: 12.38 min miles, 135 bpm avg

max: 10.22 min miles, 143 bpm

felt good, a bit fatigued on the last 3 but i still could have done a few more, didnt want to do too much.

nov 24

1 hour run - 6.75 miles total

avg: pace - 8.54 min miles, 142 bpm

max: pace -5.52 min miles, 152 bpm.

felt a little bit tired after, maybe due to the big run the day before, so might keep to 2hr runs and do 2hr 15 once every month and maybe up the weekly recovery runs by 5-10 mins.

nov 23

2 hour 15 min run, 14.34 min miles in total.

avg: 9.25 min mile pace, 134 bpm avg.

max: 4.54 min miles pace, 182 bpm

after 1st 1hr i ran 6.52 miles, at 133 bpm.

after 2nd hour i ran 6.04 miles, at 133 bpm,

10 mins after that was 134 bpm avg, 0.89 miles,

after 2hr 10 mins i did a hard 5 mins

5 mins, 0.89 miles total, 170 bpm avg, 5.40 min miles avg.

felt good but my shins ached a bit from yesturday, well the muscles next to my shins not the bone, but it didnt bother me when running just when walking around in the day.

nov 22

10 min warm up run

3 x 1k reps on the road

1st 1k: 3.16 mins, 176 bpm avg
3 mins rest, 0.19 miles in total, 144 bpm avg

2nd 1k: 3.17 mins, 177 bpm avg
3 mins rest, 0.19 miles total, 152 bpm avg

3rd 1k: 3.18 mins, 179 bpm avg
3 mins rest, 0.21 miles in total, 152 bpm

at 3 mins rest on final one, my hr was 133 bpm.

10 mins warm down jog.

felt ok, but on the last one my left leg gave way twice, not hugely, but just a little bit and then i regained my balance.

nov 21

rest rest rest rest rest

nov 20

45 minute run - 6.09 miles total.

avg: 7.24 min miles, 159 avg bpm

max: 4.46 min miles, 167 avg bpm.

felt easy running at that pace, in fact it felt quite slow tbh, i know i could have easily picked up the pace and kept at that for a while too.

19 nov

didn't go hopping in eve as i had too much coursework to do

19 nov

50 min recovery run.

9.00 am. 50 min run - 5 miles in total

avg pace: 10 min miles, 137 bpm

max pace: 6.43 min miles, 144 bpm, pace quick from down hill i think.

shall do hopping session later on.

feel good, not fatigued from yesturday, nice run this morning, just make sure i dont overload on my session this evening.

18 nov

football pitch lengths.

10 minute warm up run.

avg 124 bpm, max 132 bpm.

session:

12 x lengths with width jog recovery. using the powers of satelite technology i shall give you the exact distances, god bless garmin watches.

9.07 minutes total, 1.25 miles total.

1. 90.5 meters - 16.14 secs, 138 avg bpm
27.53 secs recovery, 71.6 meters jog, 158 avg bpm.

2. 102.1 meters - 17.1 secs, 155 avg bpm
32.45 secs recovery, 72.5 meters jog, 163 bpm

3. 99.06 meters, 15.42 secs, 158 bpm
27.35 secs recovery, 67.28 meters jog, 168 bpm avg.

4. 108.8 meters, 17.83 secs, 168 bpm avg.
28.32 secs recovery, 67.36 meters jog, 173 avg bpm.

5. 93.88 meters, 15.53 secs, 171 bpm avg.
30.01 secs, 71.02 meters jog, 175 bpm avg.

6. 96.32 meters, 16.61 secs, 174 avg bpm
29.52 secs recov, 68.58 meters jog, 176 bpm.

7. 91.75 meters, 15.21 secs, 178 bpm avg.
29.92 secs recivery, 76.2 meters jog, 178 bpm

8. 103.02 meters, 16.68 secs, 176 bpm avg.
30.96 secs recovery, 61.57 meters jog, 177 bpm avg

9. 96.01 meters, 15.69 secs, 177 bpm avg.
29.37 secs recovery, 77.42 meters jog, 179 bpm.

10. 100.58 meters, 17.08 secs, 175 bpm avg.
29.32 secs recovery, 61.26 meters jog, 179 bpm avg.

11. 101.8 meters, 16.03 secs, 181 bpm avg.
27.75 secs recovery, 72.85 meters jog, 181 bpm avg.

12. 95.7 meters, 17.32 secs, 175 bpm avg.
28.1 secs recovery, 71.02 meters jog, 180 bpm.

30 mins jog recovery, 2.68 miles total, 135 avg bpm, 169 bpm max, as i started recovery straight after the session.

17 nov

1 hour run

felt a little bit tired in the legs it might have been from cycling to and from work hard, or it could have been from the run yesturday.
but it may have also been because it was faster than yesturday as i ran slow for a long period of time.

avg hr 141

max hr 149

it felt quick though, maybe because yesturday was slow and long. my other watch has no battery so need to charge it and then i can get my avg pace for my runs

16 nov

2hr 15 min run

2hr 10 mins were at 133 avg and had a max of 139, i feel that this is a decent fat burning pace for me.

then for the last 5 minutes i ran flat out, at 171 avg and 180 max, just to remind my body to run fast.

was good but legs were a little tired but otherwise i felt fine.

nov 15

5 mile cross country race in lloyd park.

i wasnt entered for the race so couldnt race with the group. had to wait for everyone to run past and then catch them up. still was ok.

i ran 31.54 which i cant complain with as it was a hilly course.

my mile splits:

1. 6.06 mins
2. 6.11 mins
3. 6.36 mins
4. 6.34 mins
5. 6.26 mins

i did feel a little tired after but i still think i could have run better had i been running with the other athlete properly, still it was an alright race and due to it being cross it was harder than usual.

had to stretch hamstring out a bit as was still aching a little but not as much as the other day.

took the thursday and friday off as rest days and just took it easy which seems to have paid off.
an easy fat burning run tomorrow and an easy run monday to look forward to so no worries.

nov 12

1 hour recovery run

6.19 miles total,

avg, 9.42 min miles, 136 bpm.

max, 5.46 min miles, 144 bpm.

was alright but hamstring still hurt so willhave a rest tomorrow.

had a 30 min hot bath last night and will do the same tonight

nov 11

track session 18 x 200m 100m jog recovery

25 mins 29 secs in total, 3.7 miles.

splits:

1. 38 secs, 153 avg hr
recov 45 secs, 163 avg hr
2. 38 secs, 168 avg hr,
recov 50 secs, 165 avg
3. 38 secs, 153 avg hr
recov 44 secs, 169 avg hr
4. 37 secs, 172 avg hr
recov, 48 secs, 170 avg hr
5. 38 secs, 174 avg hr
recov, 46 secs, 171 avg hr
6. 38 secs, 174 avg hr
recov 58 secs, 166 avg hr
7. 38 secs, 169 avg hr
recov, 52 secs, 167 avg hr
8. 38 secs, 171 avg hr
recov 55 secs, 166 avg hr
9.37 secs, 169 avg hr
recov, 46 secs, 171 avg hr
10. 38 secs, 173 avg hr.
recov 5o secs, 172 avg hr
11. 38 secs, 174 avg hr
recvov, 44 secs, 175 avg hr
12. 38 secs. 177 avg hr
recov, 49, 174 avg hr
13.38 secs, 176 avg hr
recov, 45 secs, 176 avg hr
14. 38 secs, 176 avg hr
recov, 49 secs, 175 bpm
15. 38 secs, 177 bpm
recov, 44 secs, 177 avg hr
16. 38 secs, 181 avg hr
recov 49 secs, 176 avg hr
17. 37 secs, 177 avg hr
recov, 43 secs, 178 bpm avg
18. 37 secs, 177 bpm avg
recov, 45 secs, 176 bpm avg

came off and left hamstring had a niggle in it, cycled to and from session, was an alright session, but fact i was injured after shows that i'm not ready for the track yet.

nov 10

1 hour 10 min run - 7.9 miles total

avg: 8.52 min miles, 142 bpm.

max: 6.25 min miles, 150 bpm

my first run at that speed for that time, it felt alright, legs felt a little bit tired at the end but other than that there was no problem.

i think i should have done a quicker run at maybe 148 bpm today and then do track session tomorrow and then on wednesday run at 142 bpm pace and then 160 bpm on thursday as i can see wednesday wanting to be a slower recovery run. but then i suppose i can do it in a 2 week plan, so this week run at around 142 bpm on monday and wednesday, and then next week run at around 148 bpm on monday and 142 wednesday or 148 on both monday and wednesday.

9th nov

2 hour run, 11.93 miles in total

avg: pace - 10.04 min miles, 133 bpm.

max: pace - 6.56 min miles, 142 bpm.

was a good fat burning pace, had a really dry mouth on the last 10 mins so shows that i deffinatly fat burned at a decent rate.

8th nov

5 mile race

31.16 mins

miles:

1 - 6.15
2 - 6.22
3 - 6.22
4 - 6.22
5 - 5.55

shows i had a lot left in the tank, and i felt it, i think i could have run a lot faster, i just wanted to be smart and not go out too quick and burn out.

7th nov

rest

did vo2 max test at uni, 5 mins step up (20 inches), hr went up to 160, got 54 as vo2 max, which was poor on the scale, just means havent done work in this area.

1 min recovery -106

2 mins - 86

3 mins - 84

these are what my hr went down to after each minute of recovery

november 6

1 hour run

142 avg bpm

151 max bpm

felt good on toes and just cruising easy, only went high as went up a couple of hills

calves felt fine

nov 5

30 minute cycle to uni

45 min cycle back as took a longer route.

hill hops

2 x 100 up and down on each leg with no rest

5 min jog

1 x 100 up and down on each leg with no rest

5 min jog

felt good, calves seem to be benefiting from it as when i run it seems easier to run on my toes

view this webpage, this guy is worth every penny!!

www.ggconsulting.lv

nov 4

1 hour run

avg: 136 bpm
max: 145 bpm

easy recovery run, high on toes, no stress. have to think hard about getting on toes as calfs are still weak, will do hopping tomorrow

nov 3rd

45 hour run
avg:159 bpm
max:164 bpm

felt good most was uphill, kept high on toes

2 nov

30 min hard run,
avg: 178 bpm
max: 184 bpm

hard morning run, got the legs pumping hard and felt good to get some speed in my legs

1 nov

rest

october 31st

rest

october 30

1 hour run

avg: 136 bpm

max: 142 bpm

easy morning run no stress just clocking milage

october 29th

watch not working so used other one.

45 min run 144 avg bpm, 149 max bpm.
felt good, just continuing my easy running.

october 28

1 hour run
6.24 miles in total

avg: pace - 9.37 min miles, 135 bpm
max: pace - 7.00 min miles, 148 bpm.

was a nice and easy run, aiming to get high on my toes.

oct 27

1hour run
7.21 miles total
avg: pace - 8.19 min miles, 145 bpm
max: pace - 5.50 min miles, 156 bpm

a nice pace that just felt right, tried to get high on my toes, calfs still felt a bit tight but other than that no complaints

oct 26

rest as tired from saturday

oct 25

3 mile reps

1st mile - 5.50mins, 178bpm avg

3 min rest - 0.3 miles, 156bpm avg

2nd mile - 5.50 mins, 178 bpm avg

3 min rest - 0.28 miles, 160 bpm

3rd mile - 6.06 mins, 181 bpm avg

35 min easy jog warm down

oct 23-24

rest as calfs ached a lot

oct 22

hopping up hills

100 up and down left leg
100up and down right leg
100 up and down left leg
100 up and down right leg

5 min run

repeat

calfs were aching by the evening, obviously a sign of weakness

oct 21

9am

45 min run
4.66 miles in total
avg: pace - 9.39 min miles, 139 bpm
max: pace - 6.32 min miles, 148 bpm

4pm

41.31min run
4.48 miles total
avg: pace - 9.17 min miles, 150 bpm
max:pace - 6.07 min miles, 162 bpm

time short as watch cut out as low on battery but kept on running for what i felt was the extra 4 minutes.

oct 16-20

rest as achillies hurt

oct 15

1 hour run
140bpm avg, 152 max
watch had no battery so was using other watch

oct11-14

rest as achillies hurt

oct 10

rest as achillies hurt

october 9th

9am

1hr run
6.59miles total
avg:9.07 min miles, 135 bpm
max: 6.03 min miles, 151 bpm

5pm

45 min run
6.55 min miles
avg: 6.53 min miles, 160bpm
max: 4.31 min miles, 165bpm

october 8

10.30 am

1 hour run
7 miles in total
avg: pace - 8.36 min miles, 133 bpm
max: pace - 4.36 min miles, 143 bpm

9pm

45 min run
5.82 min miles total
avg: 7.44min miles, 150 bpm
max: 5.33 min miles, 156bpm

october 7

felt a bit tired and achillies ached so had a rest day

october 6th

35 min run
3.57 miles in total
avg: pace - 9.48 min miles, 137 bpm
max: pace - 7.05 min miles, 143 bpm

october 5th

2 hour run
13.26 miles in total
avg: pace - 9.04 min miles, 135 bpm
max: pace - 4.45 min miles, 184 bpm.
i honestly don't know how it got that high, i think my watch went a bit funny because i didn't go anywhere near that pace.

saturday 4th october

5k race - 20 min warm up run.

time: 17mins 56 secs,

avg - pace - 5.43 min miles.

max - pace - 4.02 min miles, probably at start.

mile 1 - 5.32.
mile 2 - 5.39.
mile 3 - 5.57

first 2 miles felt good, i struggled at about 2.4 miles and i felt my pace drop a little.

Thursday

1 hour run 7.54 min miles in total.

avg - pace - 8 min miles, 149 bpm.

max - 5.50 min miles, 156 bpm.

felt really tired, due to lack of sugars, struggled at first to keep h/r high but after a while i got into it and it wasn't so bad.

wednesday october 1st

gym in morning, upper body session

3 x 35 reps of circuit, circuit consists of:
chin ups, sit ups, side planks, press ups.
no rest continuous circuit. it was hard, i struggled on the chin ups too as my arms were going down to 90 degrees and slowly.
then i cycled to uni at 11.30, which was 4.67 miles in total.
then after uni at 12.30, i cycled for a further 5 miles to get my biked checked at halfords then 2 miles back into town before a final 1.5 miles home.

knackered, no run in the evening

september 30th

45 min run at 2.20pm, the first run was at 10.56am
i ran 4.82 miles in total.

avg - 12.33 min miles, 139 bpm

max - 4.54 min miles, 146 bpm, again i think it was a blip on the watch because i never went that fast.

felt good, had rucksack on my back with both of the runs with my books in them, so made me slower.

43.57 min run, 4.67 miles total

avg - pace - 9.20min miles, 140 bpm

max - pace - 3.54 min miles and 151bpm, i don't know how the pace got so high, must be when i was going downhill or could be a blip on the watch.

monday 29th september

1 hour run, 6.92miles in total.

avg - pace 8.40min miles, 150bpm

max - pace 4.29 min miles, 157 bpm.

felt good, i like this pace is an easy cruising pace

sunday 28th september

2 hour run, but i must have knocked my watch and paused it, because it stopped at 1hr 58 mins and 53 seconds. so this info is for that time.

11.93 miles in total

avg - pace - 9.58 min miles, 141 bpm

max - pace - 4.56 min miles, 174 bpm, this was going downhill for like 20 metres and i slowed down straight away, but tbh i shouldnt have let it get that high, this was at about 1 hour 40 mins.

this felt better than last time, and i did get that dry feeling but it happened early so i might not have been drinking enough water.

saturday 27th september

20 min warm up run

5k race - 18.35 mins

avg - pace - 5.55mins

max - 4.26 min miles

1st mile - 5.43 mins

2nd mile - 5.52 mins

3rd mile - 6.08 mins

last 0.2 miles - 52 seconds

felt ok, bounded along just need to get some more running under my belt, didn't have any niggles at all.

Thursday 25th September

8.50 am -42.18 min run - 4.67 min miles

avg - pace 9.04 min miles, 141bpm

max - pace 6.37 min miles, 151 bpm

11.05 am - 30min 26 secs run - 3 miles

avg - pace 10.08 min miles, 136 bpm

max - 5.56 min miles, 147 bpm

stopped at 30 mins to go into work and talk about hours

11.50am - 18.38 min run - 1.81 min miles

avg - pace 10.19 min miles, 133 bpm

max - pace - 6/18 min miles, 143 bpm

9am - this was running from my house to uni

4.67 miles in total, 39 mins

avg - pace - 8.59 min miles avg, 144 bpm avg hr

max - pace - 5.19 min miles, 152 bpm.

11am

3 mile run, 26.45 mins

avg - 8.51 min miles, 140 bpm avg

max - 6.09 min miles, 154 bpm

then i went into the gym and did some stretching and started weights at 12 noon

i did 35 squats, 35 calf raises, 35 lunges, 35 hamstring curls 3 sets altogether with no rest and a 40 kilo bar, i could really feel it on my glutes when squatting which was good because it shows im activating the right muscles.

didn't do any other training apart from a 30 min walk after work at 7

glutes feel like theyve been working hard and hams too which is good, so having a good rest this eve and then getting up tomorrow to go to uni and will run there at the same pace. this could be a continuous thing, a fat burning run twice a day and then a quicker session in the evening, but to be honest i was quite tired after today and it would take me a while to get used to this training.

september 23rd

14.26 mins run, 1.63 miles in total

8.53 min miles avg and 134 avg hr

6.45 min miles max and 142 bpm max

that run was at 7pm, i ran the same in the morning aswell, but my watch wouldnt work properly so i got no info for it but it was late 130's avg hr.

didn't go for another run in the evening as had a goodbye thing for alex jackson.

september 22nd

2 hour run, 11.28 miles

avg -10.39 min miles pace, 137bpm avg

max - 5.41 min miles, 186 bpm

splits

1st 5 miles - 50mins 6 secs, 10 min mile avg, 136 bpm avg

2nd 5 miles - 58 mins 21 secs, 11.40 min miles avg, 135 bpm avg

next 6.34 mins covered 0.53 miles with 12.24 avg pace, 136 bpm

last 5 minutes covered 0.74 miles, 6.49 min miles avg, 176 bpm avg

felt good, was a better fat burning run than last weekend, added the 5 mins hard at the end to teach my body to change energy burning systems, was good to see that after almost 2 hours of slow running that i could change pace nicely, also it was uphill for the last 5 mins.

september 21st

2.07 mile hard run, 11mins57secs

avg - pace - 5.47 min miles, no bpm as forgot to put on heart monitor

max - pace - 4.12 min miles

splits

1st miles - 5mins 24secs
2nd 1.02 miles- 6 mins 13 secs
last 249foot, 76 meters, 18.77 secs, avg pace of 6.39 min miles

felt good, chest was burning at the end of the run, but not as much as last time, did a 20min walk/jog straight after.

september 19th

1 hour run- 6.71 miles in total

avg - pace - 8.57 min miles, 142bpm

max - pace - 6.00 min miles, 157bpm

felt ok, was a good recovery run, since running this week i have felt a lot stronger and i think the slow running has helped alot.

september 18th

25 min warm up run - 2.68 miles in total

avg - pace - 9.20 min miles, 137bpm

max - pace - 7.40 min miles, 147 bpm

then i went straight into my main run

30 min run - 4.33 miles in total

avg - pace - 6.56 min miles, 175 bpm

max - pace - 5.07 min miles, 181 bpm

mile breakdown:

1st mile - 6.42 mins, 174 bpm avg - surprising as there was a 300m quite steep hill in there

2nd mile - 7.01 mins, 176 bpm avg - flat and steep downhill so was going slower as not to fall

3rd mile - 6.36 mins, 176bpm avg this was mainly flat

4th mile - 7.18 mins, 177 bpm avg - this was mainly uphill, at least half a mile uphill

last 0.33miles was done in 2mins 22seconds, 7.14 min mile avg, 176 bpm.

altogether was an alright run, felt a few niggles here and there but i suppose its just getting used to the pace as having not run like that for a while, no problem sustaining the heart rate. Feet stung a lot after finishing is my only main complaint.

has been a hard week may take 2 days rest or have a day non impact and swim 45 mins

september 17th

45 min run - 5.85 miles in total

avg - pace - 7.42 min miles, 161bpm

max - pace - 4.39 min miles, 169bpm

splits

1st 1.07 miles - 8mins, 7.27 min miles avg, 158bpm

2nd 1.07 miles - 7.22 mins, 6.55 min miles avg, 161 bpm avg

3rd 1.07 miles - 8.03 mins, 7.32 min miles avg, 162 bpm avg

4th 1.07 miles - 8.36 mins, 8.03 min miles avg, 163 bpm avg

5th 1.07 miles - 8.59 mins, 8.23 min miles avg, 163 bpm avg

last half mile was in 4 mins, at 7.58 min miles avg and 162 bpm avg.

felt good a cruise running pace i felt and not too stressful, i didn't want to overdo it as i went to the gym yesturday.

september 16th

18 min run in morning to work - 1.86 miles

avg - pace - 9.29 min miles, 138bpm

max - pace - 7.11min miles - 153 bpm

gym session

2 circuits leg and then upper body

leg circuit - 30 squats, 30 calf raises, 30 static lunges, 30 hamstring curls on a swiss ball, all the stations apart from the last were done with a 40 kilo bar. i did 3 sets there was no rest between reps or sets.

about 5 mins rest between circuits.

upper body circuit - 30 chin ups, 30 sit ups, 30 side planks ( the 30 comes from amount of times putting arm from flat on my side to straight up in the air.), 30 press ups. i did 3 sets there was no rest between reps or sets.

felt a bit sickly after but that was because it was my first session i think. had a 30 min walk and then went for a run

run was 18mins 14 secs, 2 miles in distance

avg -pace - 9.06 min miles, 145 bpm.

max - pace - 6.48 min miles - 154 bpm

was just cruise run, to remind my body i am a runnner, but i didn't want to do too much and end up getting injured. Altogether a good day i felt.

september 15th

1hr 50 min fat burning run - 7.98 miles in total

avg - pace 13.48 min miles, 126 bpm

max - pace 9.03 min miles, 133bpm

the first 3.04 miles was done in 39.39mins at 125bpm avg

the second 3.04 miles was in 42.30 mins at 127 bpm avg

the last 1.90 miles was in 127 bpm and took 27.57 mins

possibly the most physically painful thing i have ever done, but that was just on my feet, my legs were a little tired but it may have been too slow to take a true fat burning affect, is that possible?

september 14th

45 min recovery run

4.72 miles total

avg - pace 9.33 min miles, 143 bpm avg.

max - 6.43 min miles, 159 bpm

easy run, felt good, didn't want to do a fat burning session as ran hard yesturday and didn't want to over do it.

will do my 2hr run tomorrow

september 13th

i went for a full out run to see what happened and how i felt, i picked a 2 mile course, and i want to keep doing it and see how i improve by just burning it until i hit the wall and then seeing what happens when i keep going, in future i'll press lap on each mile so i can get more details about it. one note on this session was going uphill the small of my back was hurting, obviously due to lack of core stability since not training so am going to start doing some pilates once or twice a week and seeing how that goes. one final thing, i started struggling at about 7mins 20 secs

2.05 miles, 12.38mins, 1st mile was in 6 mins

avg - 6.10 min miles pace,178bpm

max - 4.36 min mile pace, 185 bpm

September 11th

8x 400

23mins total
2.93 miles
7.59 avg pace
avg hr 164 bpm
max pace – 4.58
avg hr 181 bpm
each rep was 0.28 miles


1 – 1.43min, 168bpm avg,

recov 1min 1sec 156 avg

2- 1.43min, 169bpm avg

recov – 1.22min, 157bpm avg

3-1.56min, 172 bpm avg

recov – 1.06min, 159bpm avg

4 – 1.50min, 167bpm avg

recov – 1.23min, 150bpm avg

5 – 2.00min, 170bpm avg

recov – 1.02min, 159bpm avg

6- 1.47min, 169bpm avg

recov- 1.27min, 153bpm avg

7 – 2.04min, 170bpm avg

recov- 1.04 min, 156bpm avg

8- 1.47min, 169bpm avg

felt good stopped when i was not tired as am trying to perfect the red box theory, also i didn't want to do too much on my first proper session back

September 10th

30 min run

avg- 9.27 min mile pace, 138bpm

max - 4.06 min mile, 156 bpm

my watch stopped at 24 mins 49 secs, and the distance covered at that point was 2.63 miles. i think i must have bumped it but i kept going for 30 mins, i know this because i met my girlfriend from work and i kept running until she had finished and came out. It felt ok, not a hard pace obviously, but it was just comfortable, i think the pace was high for my max because of a steep downhill.

sept 4th

gym in morning, not a proper session really, just getting used to lifting the weights again and working out what i am going to do. next week i want to do a pilates session on the tuesday, gym on thursday and then pilates on saturday.

was in the gym for about 1.5 hours, did some squats, lunges, deadlifts, calf raises and dips, all with 60 kilos, only 2 sets of 15 reps though, i think i may lower the weight to start and then do more reps and build it up.

then i went for a 30 min run - 3.75 miles

avg - 8.00 min mile pace, 156 bpm

max - 5.44 min mile pace, 168 bpm

felt ok i dont feel weak or sluggish, just a bit rusty, and just need to get back into the grind of things, didn't run for the last week because my grandad died and so have been writing a euligy and then being in liverpool too, but now im back and sorted i shall get back into the grind of things and get back on top of training, i just need to know whether i need to keep on with the 30/45 min runs and upping the sunday runs, or throw in a speed session.

september 3rd

40 min run

4.20 miles

151 bpm avg - guessing as watch wasn't working

august 23rd

40 min run

4.41 miles

avg - 9.12 min mile pace, 151 bpm

max - 5.09 min mile pace, 159 bpm

august 21st

30 min run

3.16 miles

avg - 9.32 min miles, 154 bpm

max - 4.43 min mile pace, 160 bpm

august 18th

45 min run

4.55 miles

avg - 9.54 min mile pace, 148 bpm

max - 5.26 min mile pace, 178 bpm

august 17th

80 min run

6.75 miles in total

avg - 11.53 min mile pace, 131 bpm

max - 7.58 min mile pace , 146 bpm

august 16th

30 min run

3.29 miles in total

avg pace - 9.10 min miles and 150 bpm

max - 5.26 min mile pace, 158 bpm

August 14th 2008

1hr run, 6.12 miles in total, avg pace was 9.39 min miles, at 149 bpm.
max pace and hr was 4.46 min miles and 166bpm