Sunday Jan 20 |
 | run 1:30:32 [3]9.7 mi (9:20 / mi) +500m 5:00 / km | |
| ahr:181 max:197 |
| long run up strathrory with hill runners |
| streching 24:00 [0] | |
| (injured) |
| Some basic streches to loosen of after this week |
Saturday Jan 19 |
| Note | |
| (injured) |
| Was planning some technical trainning but ankle was swollen and needs ice and rest |
Friday Jan 18 |
| 5-a-side football 1:00:00 [2] | |
| (injured) |
| 5 a side with friends went over ankle AGAIN :-( so spent half an hour limping around not high intersity |
| |
| C • NOOOOOOOOOOOOOO
Injured ag... 1 |
Thursday Jan 17 |
| Warm Up/Down 15:00 [1]1.6 km (9:22 / km) | |
| |
| |
| Intervals 22:55 [4]5.1 km (4:30 / km) | |
| ahr:179 max:197 |
| 850m intervals x6 1min rest 2.55,3.04(fell over on ice during),2.56,3.02,2.59,2.55
Not as fast as i would have liked icy and dark but a good session |
| Intervals 5:00 [5]0.6 km (8:20 / km) | |
| |
| 100m sprints x6 13s for each
Wanted to get some speed into my leg after long intervals were not as fast as i would like |
Wednesday Jan 16 |
| 5-a-side football 30:00 [3] | |
| |
| Staff v pupils football harder than usual but still won by 3 |
| tempo run 12:55 [4]3.2 km (4:02 / km) | |
| ahr:185 max:192 |
| Running club run was meant to be 30mins but felt really bad and had to make a unexpected toilet stop in my grans house from there i still felt bad so just jogged home |
| run 20:00 [2]3.2 km (6:15 / km) | |
| |
| Jogging home at running club didnt feel well |
Tuesday Jan 15 |
| ciurcits 51:38 [3] | |
| ahr:154 max:186 (injured) |
| Ciurcits 1 one minute ciurcit then followed by a 30 second ciurcit. 10s rest for both |
Monday Jan 14 |
| Note | |
| (injured) |
| twisted ankle playing basketball in P.E to swollen to train |