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.
Sunday, 30 November 2008
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
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
Saturday, 29 November 2008
Friday, 28 November 2008
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.
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.
Thursday, 27 November 2008
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.
Tuesday, 25 November 2008
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.
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.
Monday, 24 November 2008
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.
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.
Sunday, 23 November 2008
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.
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.
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.
Saturday, 22 November 2008
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.
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.
Wednesday, 19 November 2008
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.
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.
Tuesday, 18 November 2008
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.
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.
Monday, 17 November 2008
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
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.
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.
Saturday, 15 November 2008
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.
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
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.
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.
Monday, 10 November 2008
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.
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.
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.
Saturday, 8 November 2008
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.
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
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
Thursday, 6 November 2008
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
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
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
Tuesday, 4 November 2008
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
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
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
avg: 178 bpm
max: 184 bpm
hard morning run, got the legs pumping hard and felt good to get some speed in my legs
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.
45 min run 144 avg bpm, 149 max bpm.
felt good, just continuing my easy running.
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