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
Monday, 22 December 2008
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
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
Saturday, 20 December 2008
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
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
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
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
Tuesday, 16 December 2008
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.
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
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 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
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
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
Monday, 8 December 2008
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
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
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
Thursday, 4 December 2008
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
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
Wednesday, 3 December 2008
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.
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.
Tuesday, 2 December 2008
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
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
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
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