30 min run - 4.36 miles total
avg: pace - 6min53sec mile, 165bpm
max: pace - 5 min 03 sec, 175 bpm
mile splits:
1. 6.38
2. 6.55
3. 6.46
4. 7.13
5. 2.26 for last 0.36 of a mile which is 6.49 minute mile pace
felt good
Monday, 20 July 2009
Sunday, 19 July 2009
sun july 19
1 hour 33 min run - 9.56 miles total
avg: pace - 9 min 44 secs per mile, 136 bpm.
1hr 30 mins 9.05 miles total, 9 mins 58 secs avg pace, 135 avg bpm
last 3 mins - 0..52 miles, 5 mins 31 secs avg pace, 170 avg bpm.
avg: pace - 9 min 44 secs per mile, 136 bpm.
1hr 30 mins 9.05 miles total, 9 mins 58 secs avg pace, 135 avg bpm
last 3 mins - 0..52 miles, 5 mins 31 secs avg pace, 170 avg bpm.
july 18
fartlek session
26 mins 58 secs total, 3.6 miles total
5 min warm up jog
39 secs - 240 meters
1 min 21 secs jog @ 7 mins 36 secs per mile avg
32 secs - 200m
2 mins 16 secs jog@ 8 mins 15 secs per mile avg
35 secs - 240 meters
3 mins 31 secs jog@ 10 min 15 secs per mile avg
3 mins 33 secs - 990 meters, @ 5mins 44 secs avg
2 mins 20 secs jog @ 8 mins 9 secs per mile avg
29 secs - 200m
3 mins 11 secs jog@ 9 mins 34 secs per mile
32 secs - 200m
5 mins 4 secs jog @ 10 mins 28 secs per mile avg
1 min 21 secs - 400 m
1 min 26 secs jog @ 9 mins 12 secs avg
26 mins 58 secs total, 3.6 miles total
5 min warm up jog
39 secs - 240 meters
1 min 21 secs jog @ 7 mins 36 secs per mile avg
32 secs - 200m
2 mins 16 secs jog@ 8 mins 15 secs per mile avg
35 secs - 240 meters
3 mins 31 secs jog@ 10 min 15 secs per mile avg
3 mins 33 secs - 990 meters, @ 5mins 44 secs avg
2 mins 20 secs jog @ 8 mins 9 secs per mile avg
29 secs - 200m
3 mins 11 secs jog@ 9 mins 34 secs per mile
32 secs - 200m
5 mins 4 secs jog @ 10 mins 28 secs per mile avg
1 min 21 secs - 400 m
1 min 26 secs jog @ 9 mins 12 secs avg
july 17
42 mins 31 secs run, 5 miles 23 secs total
avg: pace - 8 mins 8 secs per mile, 151 bpm
max: pace - 5 mins 31 secs per mile, 168 bpm
avg: pace - 8 mins 8 secs per mile, 151 bpm
max: pace - 5 mins 31 secs per mile, 168 bpm
july 12
200m with 200m recov session at livepool oval track
15 min warm up
1. 31 secs
1 min 28 recov
2. 33 secs
1 min 20 recov
3. 32 secs
1 min 19 recov
4. 31 sec
400m jog recov - 5 min 33
5. 30 sec
1 min 34 recov
6. 31 sec
1 min 29 recov
7. 32 sec
1 min 24 recov
8. 31 sec
1 min 18 recov
15 min warm down run
15 min warm up
1. 31 secs
1 min 28 recov
2. 33 secs
1 min 20 recov
3. 32 secs
1 min 19 recov
4. 31 sec
400m jog recov - 5 min 33
5. 30 sec
1 min 34 recov
6. 31 sec
1 min 29 recov
7. 32 sec
1 min 24 recov
8. 31 sec
1 min 18 recov
15 min warm down run
july 11
35 min run 4.5 miles total
avg pace: 7 mins 49 secs per mile, 161 bpm
max pace: 5 mins 28 secs per mile, 177 bpm
in north wales
avg pace: 7 mins 49 secs per mile, 161 bpm
max pace: 5 mins 28 secs per mile, 177 bpm
in north wales
july 7
28 mins 45 secs run in morning
avg bpm: 133
4 min reps in afternoon:
16 mins warm up
1st 4 min, avg bpm 165, avg pace 7 mins 28 secs per mile, 0.54 miles total
rest for 8 mins
2nd 4 mins, avg bpm 166, avg pace 8 mins 27 secs per mile, 0.48 miles total
rest for 8 mins
3rd 4 min, avg bpm 166, avg pace 8 mins 33 secs per mile, 0.47 miles total
15 min warm down
avg bpm: 133
4 min reps in afternoon:
16 mins warm up
1st 4 min, avg bpm 165, avg pace 7 mins 28 secs per mile, 0.54 miles total
rest for 8 mins
2nd 4 mins, avg bpm 166, avg pace 8 mins 27 secs per mile, 0.48 miles total
rest for 8 mins
3rd 4 min, avg bpm 166, avg pace 8 mins 33 secs per mile, 0.47 miles total
15 min warm down
fri 3 july
45 min run, 5.47 miles total
avg: 8 mins 14 secs pace, 149 bpm
max: 5 mins 02 secs min mile pace, 174 bpm.
avg: 8 mins 14 secs pace, 149 bpm
max: 5 mins 02 secs min mile pace, 174 bpm.
Thursday, 2 July 2009
thurs 2 june
10 min run in morning to mates - 11am
10 min warm up before run - 5pm
6 x 200m at comfortable pace, ran until i felt i was going into stress, i stopped a bit early tbh, i reckon i could have done a few more before i felt serious stress.
1. 32 secs - 137 avg bpm
1 min 18 sec recov - 158 avg bpm
2. 35 secs - 167 bpm avg
1 min 7 secs recov - 165 avg bpm
3. 33 secs - 170 avg bpm
1 min 10 sec recov - 170 bpm avg
4. 33 secs - 172 bpm avg
1 min 11sec recov - 170 avg bpm
5. 33 secs - 173 bpm avg
1 min 11 secs recov - 172 bpm avg
6. 32 secs - 175 bpm avg
1 min 14 sec recov - 173 bpm avg
10 min recov run
calves ached after the session, i did it in spikes on grass, my legs do feel a lot stronger!!! I think i just need to catch up on some long runs and i should be whizzing round the track.
10 min warm up before run - 5pm
6 x 200m at comfortable pace, ran until i felt i was going into stress, i stopped a bit early tbh, i reckon i could have done a few more before i felt serious stress.
1. 32 secs - 137 avg bpm
1 min 18 sec recov - 158 avg bpm
2. 35 secs - 167 bpm avg
1 min 7 secs recov - 165 avg bpm
3. 33 secs - 170 avg bpm
1 min 10 sec recov - 170 bpm avg
4. 33 secs - 172 bpm avg
1 min 11sec recov - 170 avg bpm
5. 33 secs - 173 bpm avg
1 min 11 secs recov - 172 bpm avg
6. 32 secs - 175 bpm avg
1 min 14 sec recov - 173 bpm avg
10 min recov run
calves ached after the session, i did it in spikes on grass, my legs do feel a lot stronger!!! I think i just need to catch up on some long runs and i should be whizzing round the track.
tues 30 june
10 min warm up run
3 mile run - 21 mins 18 secs total
avg: 7 mins 6 secs avg pace, 164 avg bpm
Max: 5 mins 33 secs pace, 174 bpm
1st mile: 6 mins 47 secs, 152 avg bpm
2nd mile: 6 mins 57 secs, 168 avg bpm
3rd mile: 7 mins 31 secs, 172 avg bpm
10 mins warm down run
my endurance seems crap tbh, the pace wasn't too quick but my h/r was high, felt strong though.
3 mile run - 21 mins 18 secs total
avg: 7 mins 6 secs avg pace, 164 avg bpm
Max: 5 mins 33 secs pace, 174 bpm
1st mile: 6 mins 47 secs, 152 avg bpm
2nd mile: 6 mins 57 secs, 168 avg bpm
3rd mile: 7 mins 31 secs, 172 avg bpm
10 mins warm down run
my endurance seems crap tbh, the pace wasn't too quick but my h/r was high, felt strong though.
Subscribe to:
Comments (Atom)