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.
Tuesday, 30 September 2008
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
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
Monday, 29 September 2008
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.
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, 27 September 2008
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.
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
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
Wednesday, 24 September 2008
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.
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.
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.
Monday, 22 September 2008
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.
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.
Sunday, 21 September 2008
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.
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.
Friday, 19 September 2008
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.
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.
Thursday, 18 September 2008
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
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
Wednesday, 17 September 2008
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.
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.
Tuesday, 16 September 2008
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.
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.
Monday, 15 September 2008
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?
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?
Sunday, 14 September 2008
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
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
Saturday, 13 September 2008
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
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
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.
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.
Thursday, 4 September 2008
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.
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.
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
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
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
max pace and hr was 4.46 min miles and 166bpm
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