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Sun 21st Mar
Mar 21
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Mon 22nd Mar
Mar 22
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Tue 23rd Mar
Mar 23
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Wed 24th Mar
Mar 24
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Thu 25th Mar
Mar 25
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Fri 26th Mar
Mar 26
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Sat 27th Mar
Mar 27
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2.9mi ,
35:20
Running - Intervals
Split Summary
===
1) 0.9m - 12:00(13:21/m) 91/148bpm 96cal
2) 0.15m - 1:00(6:43/m) 122/151bpm 10cal
3) 0.42m - 6:00(14:12/m) 129/154bpm 59cal
4) 0.15m - 1:00(6:42/m) 143/156bpm 11cal
5) 0.46m - 6:00(13:06/m) 122/157bpm 54cal
6) 0.15m - 58(6:24/m) 136/144bpm 10cal
7) 0.41m - 6:00(14:35/m) 122/144bpm 49cal
8) 0.15m - 57(6:21/m) 132/146bpm 10cal
9) 0.1m - 1:25(14:20/m) 134/144bpm 14cal
4 x 250m (6:00). Pretty good. Running faster, which is good. Didn't feel great early on but improved and wasn't too bad on last two
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0mi ,
1:00:00
Cross-Training - Weights
Another good session with Stuart inc Push Press, Dead Lifts and Bench 10 x 40, 4 x 6 x 60. Worked on technique, which is definitely improving week on week
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3mi ,
38:32
Running - General
Split Summary
===
1) 1m - 13:13(13:13/m) 110/153bpm 109cal
2) 0.02m - 17(12:52/m) 115/144bpm 2cal
3) 0.4m - 3:01(7:31/m) 137/158bpm 34cal
4) 0.65m - 9:59(15:14/m) 128/155bpm 93cal
5) 0.04m - 15(6:32/m) 127/131bpm 2cal
6) 0.21m - 3:00(14:26/m) 126/138bpm 25cal
7) 0.05m - 17(6:06/m) 126/128bpm 2cal
8) 0.21m - 2:58(14:24/m) 127/136bpm 26cal
9) 0.05m - 17(6:00/m) 125/128bpm 2cal
10) 0.19m - 2:59(15:51/m) 118/129bpm 21cal
11) 0.04m - 16(6:05/m) 123/125bpm 2cal
12) 0.15m - 1:59(13:40/m) 118/128bpm 15cal
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-
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-
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-
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Sun 28th Mar
Mar 28
|
Mon 29th Mar
Mar 29
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Tue 30th Mar
Mar 30
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Wed 31st Mar
Mar 31
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Thu 1st Apr
Apr 1
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Fri 2nd Apr
Apr 2
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Sat 3rd Apr
Apr 3
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3mi ,
32:35
Running - Intervals
Split Summary
===
1) 1m - 13:05(13:05/m) 97/148bpm 108cal
2) 0.04m - 26(10:17/m) 108/124bpm 3cal
3) 0.12m - 1:00(8:24/m) 132/136bpm 11cal
4) 0.09m - 1:00(11:43/m) 144/151bpm 11cal
5) 0.12m - 1:00(8:17/m) 148/152bpm 12cal
6) 0.1m - 1:00(10:13/m) 136/152bpm 11cal
7) 0.12m - 1:00(8:13/m) 143/151bpm 12cal
8) 0.08m - 1:00(12:39/m) 142/147bpm 10cal
9) 0.11m - 1:00(8:52/m) 149/155bpm 12cal
10) 0.09m - 1:00(11:45/m) 135/149bpm 10cal
11) 0.12m - 1:00(8:18/m) 146/152bpm 12cal
12) 0.09m - 1:00(11:07/m) 139/149bpm 11cal
13) 0.12m - 1:00(8:40/m) 145/152bpm 12cal
14) 0.08m - 1:00(12:28/m) 144/159bpm 11cal
15) 0.12m - 1:00(8:19/m) 152/161bpm 13cal
16) 0.08m - 1:00(11:51/m) 143/150bpm 11cal
17) 0.13m - 1:00(7:57/m) 153/159bpm 13cal
18) 0.09m - 1:00(10:53/m) 143/150bpm 11cal
19) 0.12m - 1:00(8:22/m) 158/172bpm 13cal
20) 0.07m - 1:00(14:31/m) 142/172bpm 12cal
21) 0.13m - 1:00(7:57/m) 143/152bpm 11cal
22) 0.01m - 4(6:10/m) 149/150bpm 1cal
10 x 1:00 (1:00). OK. pace was alright, nothing special. Tried to stay relaxed and in control but still struggled a bit and knackered at the end
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3.1mi ,
1:03:52
Running - General
Split Summary
===
1) 1m - 14:55(14:55/m) 95/148bpm 105cal
2) 0.52m - 21:36(41:46/m) 104/157bpm 117cal
3) 0.17m - 2:00(11:27/m) 139/158bpm 20cal
4) 0.01m - 1:59(2:31:02/m) 119/160bpm 16cal
5) 0.17m - 1:53(11:19/m) 117/126bpm 17cal
6) 0.02m - 2:07(2:11:13/m) 112/134bpm 15cal
7) 0.15m - 1:37(10:56/m) 117/130bpm 12cal
8) 0.04m - 2:13(56:50/m) 103/114bpm 10cal
9) 0.17m - 1:41(9:56/m) 122/148bpm 15cal
10) 0.05m - 2:00(39:05/m) 119/145bpm 16cal
11) 0.14m - 1:37(11:53/m) 116/140bpm 12cal
12) 0.62m - 10:13(16:29/m) 120/146bpm 86cal
Coaching session with Nicole Dawson. Struggled because of track session earlier. Legs tight and tired
0.5mi ,
7:59
Running - Warm Down
Split Summary
===
1) 0.52m - 7:59(15:21/m) 125/142bpm 76cal
Walk/Jog warm-down
0.8mi ,
15:16
Running - Track Session
Split Summary
===
1) 0.19m - 1:07(5:52/m) 136/158bpm 12cal
2) 0.12m - 5:59(51:37/m) 121/162bpm 59cal
3) 0.19m - 1:06(5:51/m) 140/155bpm 12cal
4) 0.13m - 5:59(46:37/m) 124/157bpm 58cal
5) 0.19m - 1:06(5:48/m) 144/159bpm 13cal
2 x 300 (6:00). Struggled because fastest I've run for a long time but got through it ok and in a strange way, enjoyed it. worked on technique and felt that went well but really started to struggle last 30 - 50m of each effort. Consistent and felt slightly better on the last couple from the first
2.3mi ,
45:01
Running - Warm Up
Split Summary
===
1) 1m - 13:57(13:57/m) 104/154bpm 108cal
2) 1m - 26:14(26:14/m) 106/148bpm 163cal
3) 0.33m - 4:51(14:40/m) 128/144bpm 48cal
Walk/Run; stretches, hurdle drills, drills, 4 x 60m strides - felt a bit tired but good to be back on the track
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7mi ,
2:00:00
Cross-Training - Walking
Gentle walk with Julie in Wynyard Country Park. A bit further than planned but a decent effort. Legs a bit stiff from track yesterday but not too bad
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4.5mi ,
1:01:25
Running - Hill Work
Split Summary
===
1) 1m - 13:15(13:15/m) 101/153bpm 104cal
2) 0.01m - 9(13:55/m) 125/136bpm 1cal
3) 0.12m - 1:00(8:14/m) 108/133bpm 6cal
4) 0.14m - 3:00(21:56/m) 117/135bpm 23cal
5) 0.13m - 1:00(7:36/m) 110/130bpm 7cal
6) 0.15m - 3:00(19:56/m) 117/132bpm 24cal
7) 0.14m - 1:00(7:21/m) 120/139bpm 8cal
8) 0.14m - 3:00(20:55/m) 124/140bpm 27cal
9) 0.13m - 1:00(7:52/m) 122/139bpm 8cal
10) 0.13m - 3:00(22:31/m) 126/141bpm 26cal
11) 0.13m - 1:00(7:41/m) 125/139bpm 9cal
12) 0.14m - 3:00(20:50/m) 129/146bpm 29cal
13) 0.13m - 1:00(7:36/m) 126/141bpm 9cal
14) 0.14m - 3:00(20:49/m) 132/145bpm 29cal
15) 0.13m - 1:00(7:31/m) 130/143bpm 9cal
16) 0.14m - 3:00(20:54/m) 137/152bpm 32cal
17) 0.13m - 1:00(7:41/m) 130/145bpm 9cal
18) 0.14m - 3:00(21:08/m) 136/147bpm 29cal
19) 0.13m - 1:00(7:28/m) 130/148bpm 8cal
20) 0.15m - 3:00(19:23/m) 133/151bpm 28cal
21) 0.14m - 1:00(7:07/m) 134/150bpm 9cal
22) 0.17m - 3:00(17:18/m) 118/151bpm 21cal
23) 0.7m - 8:01(11:30/m) 146/170bpm 96cal
Decent session of 10 x 1:00 (3:00) on New Road hill. Felt controlled and relaxed for the most part and quite happy with the effort
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Sun 4th Apr
Apr 4
|
Mon 5th Apr
Apr 5
|
Tue 6th Apr
Apr 6
|
Wed 7th Apr
Apr 7
|
Thu 8th Apr
Apr 8
|
Fri 9th Apr
Apr 9
|
Sat 10th Apr
Apr 10
|
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4.1mi ,
46:55
Running - General
Split Summary
===
1) 1m - 13:52(13:52/m) 116/154bpm 117cal
2) 1m - 10:56(10:56/m) 133/170bpm 116cal
3) 1m - 11:05(11:05/m) 135/141bpm 120cal
4) 1m - 10:30(10:30/m) 138/145bpm 118cal
5) 0.05m - 31(9:37/m) 143/144bpm 6cal
Slow plod. Felt shit. Hated it.
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2.8mi ,
30:54
Running - Intervals
Split Summary
===
1) 1m - 13:33(13:33/m) 107/151bpm 111cal
2) 0.14m - 1:27(10:08/m) 119/150bpm 13cal
3) 0.06m - 30(7:48/m) 124/134bpm 5cal
4) 0.09m - 1:00(11:16/m) 116/119bpm 9cal
5) 0.06m - 30(7:54/m) 127/134bpm 5cal
6) 0.09m - 1:00(10:54/m) 123/134bpm 9cal
7) 0.07m - 30(7:26/m) 131/138bpm 5cal
8) 0.08m - 1:00(12:42/m) 134/138bpm 10cal
9) 0.07m - 30(7:37/m) 132/139bpm 5cal
10) 0.08m - 1:00(11:56/m) 139/144bpm 10cal
11) 0.07m - 30(7:06/m) 143/147bpm 5cal
12) 0.1m - 1:00(10:13/m) 122/147bpm 9cal
13) 0.08m - 30(6:37/m) 136/147bpm 5cal
14) 0.09m - 1:00(11:39/m) 137/148bpm 10cal
15) 0.07m - 30(7:39/m) 139/141bpm 5cal
16) 0.09m - 1:00(11:36/m) 137/141bpm 10cal
17) 0.07m - 30(6:40/m) 140/143bpm 5cal
18) 0.09m - 1:00(10:54/m) 140/145bpm 10cal
19) 0.08m - 30(6:27/m) 140/150bpm 5cal
20) 0.09m - 1:00(11:28/m) 143/152bpm 11cal
21) 0.08m - 30(6:26/m) 137/145bpm 5cal
22) 0.1m - 1:00(10:08/m) 139/149bpm 11cal
23) 0.09m - 53(9:37/m) 136/137bpm 10cal
10 x 30 secs (1:00 - 1:15). Quite happy with some of the efforts. Worked on form and staying tall and felt ok at that. Some better than others
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0.3mi ,
3:17
Running - Warm Down
Split Summary
===
1) 0.25m - 3:17(13:08/m) 125/146bpm 31cal
Slow jog warm-down plus some stretches. Hamstrings v tight
0.8mi ,
24:52
Running - Track Session
Split Summary
===
1) 0.75m - 24:52(33:10/m) 101/120bpm 153cal
2 x 4 x 40m (3:00/6:00)
OK. Did second set in spikes. Felt good but some little muscle niggles in hamstrings. Good to run a bit faster and be on the track.
1.8mi ,
37:56
Running - Warm Up
Split Summary
===
1) 1m - 22:17(22:17/m) 89/131bpm 133cal
2) 0.79m - 15:38(19:54/m) 94/125bpm 82cal
Warm-up inc stretches, drills, hurdle mobility and 4 x 60m stride
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Sun 11th Apr
Apr 11
|
Mon 12th Apr
Apr 12
|
Tue 13th Apr
Apr 13
|
Wed 14th Apr
Apr 14
|
Thu 15th Apr
Apr 15
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Fri 16th Apr
Apr 16
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Sat 17th Apr
Apr 17
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3mi ,
31:52
Running - Intervals
Split Summary
===
1) 1m - 13:12(13:12/m) 110/146bpm 111cal
2) 0m - 3(16:55/m) 107/146bpm
3) 0.47m - 4:00(8:29/m) 133/158bpm 43cal
4) 0.17m - 2:00(11:31/m) 130/149bpm 20cal
5) 0.43m - 4:00(9:17/m) 135/144bpm 45cal
6) 0.17m - 2:00(11:37/m) 129/145bpm 19cal
7) 0.46m - 4:00(8:37/m) 141/151bpm 47cal
8) 0.2m - 2:00(10:00/m) 124/151bpm 18cal
9) 0.07m - 37(9:16/m) 133/137bpm 7cal
3 x 4:00 (3:00). Didn't feel great but got through it. Probably a bit quick on the first one and didn't feel comfortable afterwards. Average at best.
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1.9mi ,
1:00:00
Cross-Training - Elliptical
Steady 60 minutes
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0.3mi ,
4:01
Running - Warm Down
Split Summary
===
1) 0.28m - 4:01(14:25/m) 129/144bpm 39cal
Jog/walk one lap warm down
0.8mi ,
19:39
Running - Track Session
Split Summary
===
1) 0.33m - 8:55(27:11/m) 113/153bpm 75cal
2) 0.15m - 51(5:38/m) 139/162bpm 9cal
3) 0.17m - 7:58(46:41/m) 120/161bpm 71cal
4) 0.16m - 51(5:28/m) 137/159bpm 9cal
5) 0.01m - 1:04(1:21:55/m) 149/166bpm 14cal
3 x 250 (8:00) 50.58, 50.86, 50.98
OK. Didn't feel great, legs a bit tight in parts but pleased to get around 40 sec pace. Needs to get a lot faster
2.1mi ,
42:11
Running - Warm Up
Split Summary
===
1) 1m - 13:46(13:46/m) 103/147bpm 108cal
2) 1m - 26:36(26:36/m) 98/147bpm 138cal
3) 0.13m - 1:48(14:19/m) 111/131bpm 12cal
Walk/Jog, Stretches, Drills, Hurdle Drills, 4 x 60m strides
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0mi ,
35:23
Cross-Training - Other
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-
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0.8mi ,
32:36
Running - General
Split Summary
===
1) 0.83m - 32:36(39:20/m) 100/128bpm 193cal
0.3mi ,
3:31
Running - General
Split Summary
===
1) 0.26m - 3:31(13:22/m) 121/130bpm 29cal
2.1mi ,
50:14
Running - General
Split Summary
===
1) 1m - 25:19(25:19/m) 86/130bpm 149cal
2) 1m - 23:40(23:40/m) 110/137bpm 160cal
3) 0.07m - 1:16(17:18/m) 116/131bpm 9cal
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