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September 2004- 2005

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27th September 2004

a.m.

p.m.

M

Rest

Rest

T

Rest

Rest

W

Rest

Rest

T

Rest

Rest

F

mini circuits + swim

S

Rest Commonwealth team meeting- more beer!

S

Rest felt really bad!

0 Miles

Boulder, CO October 2004
james1.jpg

4th October 2004

a.m.

p.m.

M

Rest

light weights

T

mini circuits + swim

massage

W

School visit

Rest

T

school visit

Rest

F

Drive Home

Rest

S

Rest

3miles easy- feel like crap

S

Circuits x 2 x 30s

3miles easy –ok

10 Miles

11th October 2004

a.m.

p.m.

M

4miles easy- solid

Rest

T

weights + Circuits

Massage 4miles easy

W

5miles easy

Fly- JFK

T

6miles easy/steady

4miles easy -at ‘Coogan’s’ proposed to Alex to Marry me! - She said Yes!

F

7miles easy- tired

‘yes’ hung-over!

S

6miles steady

3miles treadmill + weights

S

9miles easy

Circuits

47 Miles

18th October 2004

a.m.

p.m.

M

9miles (5mile fartlek)

Fly- Denver

T

4miles easy- at altitude so a bit tired

Picked-up by Mike and Nicole Aish

W

4miles easy

6miles easy- really good

T

11miles easy- feel great

F

2miles/1mile/1km/800m (4rec) 10:29/4:59/3:06/2:28/

5.5miles easy

S

4.5miles easy *watched WSC kick ass!

9miles easy- got lost!

S

5miles easy + Circuits+ 2jog

Drive up to Gunnison, CO 7703ft!

78 Miles

25th October 2004

a.m.

p.m.

M

4miles easy

5km threshold 16:56 – 5:26p/m- HR 172- solid

T

11miles easy/steady

weights

W

4miles easy-tired

2 x 3km (3rec) 9:35/9:48- recovery too short- tired

T

7miles easy/steady- tired

no run PM

F

6 x 1mile (5rec) @5:07- helping mike- felt tired, came through it

4miles easy

S

13miles easy/steady- feel really good

Circuits

S

4miles easy

5km Threshold 16:38 /5:51p/m- hr161- flying + relaxed

92 Miles

1st November 2004

a.m.

p.m.

M

MD weights

9miles easy/steady 52:16

T

12 x 400m (65rec) @66.9- helping mike- easy 2 then quicker 2

4miles easy

W

Circuits

10miles steady/easy 58:32- guts went at half-way

T

4miles

3 x 2km (3rec) 6:15/6:14/6:12- good sess- guts gone again!!

F

Rest

Rest

S

4miles

6.6km tempo 21:30 (5:14miling)- solid

73 Miles

8th November 2004

a.m.

p.m.

M

10miles easy/steady

Weights + hurdle drills + sprints massage

T

4 miles easy

2 x 3km (4rec) 9:49/9:44

W

6.5miles easy/steady

8 x 100m hill sprints + circuits + drills

T

4.5 miles easy

6 x 1km (2.5rec) @2:59.1

F

10miles easy/steady

Rest

S

6.6km tempo 21:35- solid

S

14 miles easy

Rest

80Miles

15th November 2004

a.m.

p.m.

M

6miles easy

weights +drills 7miles steady

T

4.5 miles easy

3 x 2km (3rec) @6:13- strong finish

W

7miles easy/steady

10 x 100m hill sprints + circuits

T

.5 miles easy

6 x 1km (2.5rec) @2:58.6- tired but held session

F

Rest

Rest

S

8 x 1km (1rec) @3:12- tough

4.5miles easy

S

15miles easy

82 Miles

22nd November 2004

a.m.

p.m.

M

10miles easy/steady

Rest- massage

T

5miles easy

10 x 400m (1rec) @65.5- very cold + windy!

W

5miles easy

5miles easy + drills

T

Fort Collins 4miles 20:26 (1st mile prime 4:32)

6miles easy- felt sick from food!

F

7miles easy

steady circuits

S

6 x 1km (2rec) @2:54.6 (0.oc temp!)

4.5 miles easy

S

13miles in snow and wind- tough!!!

89 Miles

29th November 2004

a.m.

p.m.

M

10miles easy/steady

Rest

T

6 miles treadmill -Kenyan

2 x 2 miles (3.5rec) @10:40

W

6 miles treadmill -Kenyan

weights 6 miles treadmill - Kenyan

T

6 miles treadmill - Kenyan

8 x 1km (1rec) @3:13 (-15oc!!!!!)

F

rest

travel to Albuquerque

S

6miles easy

10 x 400m @63.3

S

17miles easyish

84 Miles

Top of page

6th December 2004

a.m.

p.m.

M

6.6miles Kenyan run

6.6miles steady + weights

T

6miles easy

3 x 2km (3rec) @ 6:05

W

7.5miles Kenyan run

12 x 100m Hill sprints +circuits

T

6miles easy

11 x 400m hills (jog 1:41rec) @71.6 last 62.7

F

6.6miles Kenyan run

6.5miles Kenyan run

S

6 x 1km (90sec rec) grass- @2:55

4.6miles easy

S

18miles easy

104 Miles

7th June 2004

a.m.

p.m.

M

6.6miles Kenyan run

6.6miles steady

T

6miles easy

2 x 3km (3.5rec) @9:19/9:09

W

7.5 Kenyan run

12 x 100m hill sprints + circuits

T

6miles easy

15 x 400m hills (jog 1:39rec) @75.3/last 66.7

F

6.5 miles easy

6.6 miles Kenyan run

S

4 miles easy

10 x 400m (1rec) @62.4 last 58.1

S

19 miles easy

105 Miles

20th December 2004

a.m.

p.m.

M

Travel -UK

Travel-UK

T

2.5miles easy

W

blood lactate test 6 x 800m (2rec) @2:11.0

T

6miles easy

VO2 max test 82.9

F

10 x 100m (90s rec) @12.58

5.25miles easy

S

5.25 miles easy

5.5miles easy

S

boxing day 4miler 1st 19:15

5.5miles easy

64 Miles

27th December 2004

a.m.

p.m.

M

18miles easy

T

5.5 miles easy

5 x 400m hills (4rec) + 5 x 80m

W

5.5miles easy

20 x 200m (30sec rec) @ 29.8

T

6miles easy/steady

travel- fly NYC

F

3miles easy

midnight run 4miler 5th 19:19

S

8miles easy

S

6miles easy

6 x 800m (2rec) @2:09

83 Miles

3rd January 2005

a.m.

p.m.

M

6miles easy

10 x 100m

T

6 x 400m (5rec) @55.7

5miles easy

W

6miles Kenyan

6miles Kenyan

T

10 x 400m (5/5) (1/3rec) 59.9/59.1

5miles easy

F

10miles easy

S

100-200m sprints (90-3min rec)

5miles easy

S

6 x 300m (3rec) @40.7 (at 7am!)

5miles easy

80 Miles

10th January 2005

a.m.

p.m.

M

6miles easy

T

3 x 300m 3 x 200m 3 x 100m

4miles easy

W

4miles easy

Travel - Bermuda

T

3miles easy

F

2miles easy

front street mile 4th 4:14.6- crappy!

S

8miles easy

5miles easy

S

5miles easy - Alex runs her first marathon! - 5:10!

5 x 800m (90sec rec) @2:09- very windy (2:07ish easy!)

56 Miles

17th January 2005

a.m.

p.m.

M

5miles easy

5 x 400m (4rec) @56.9 (very very windy- 55.4-easy!)

T

5miles easy -Travel - NYC

5miles easy + drills

W

3x300 3x200 3x100 @40.3/25.7/12.2

T

4miles easy

4miles easy

F

3miles easy

S

2miles

NB mile NYC 2nd 4:00.06

S

12miles easy

60 Miles

24th January 2005

a.m.

p.m.

M

15 x 200m (30s) @28.3

4.5miles easy

T

5miles easy

5miles easy

W

6 x300m (2.5r) @40.6 4miles easy

Fly

T

travel -JFK-London -Glasgow

2miles easy

F

3miles easy

3miles easy

S

2miles

International 1500m 2nd 3:55.10 25s last 200m

S

11miles easy

Fly-Glasgow -London -JFK

61 Miles

31st January 2005

a.m.

p.m.

M

4miles easy

6 x 300m (2rec) NYAC @46 (120m track!)

T

5miles easy

5miles easy

W

3 X 300 3 X 200 3 X 100- at Manhattan College- flat!!!

T

.5 miles and strides

3miles easy

F

2miles easy

Millrose Games - 5th 4:02.70- ok-

S

2miles easy

Collegiate games mile 1st 3:59.20-easy

S

12miles- dodge the snow- fun!

fly- JFK- London- upgraded! nice!

60 Miles

7th February 2005

a.m.

p.m.

M

travel

2miles easy

T

5.4miles easy (back in tent!)

3 x 1mile (2rec) @4:41- solid

W

4miles easy

16.9/47% weight 66.6kgs 5x300m (2rec) @40.6

T

9 x 100m accelerates (90s rec) @12.3

4miles easy

F

2.5 w-up/strides/2.5warm-down

travel to AAA's

S

2miles easy

heats AAA's 800m 2nd 1:50.54- good

S

2miles easy

final AAA's 800m 3rd 1:50.07-medal!

54 Miles

14th February 2005

a.m.

p.m.

M

9miles easy

T

4miles easy

3 x 300 3 x 200 3 x 100m @40./25.9/12.3

W

4miles easy

3.miles + strides

T

school visit

drive to Birmingham - 3miles easy

F

2miles easy

Birmingham international 1500m 6th 3:39.54- not bad pace wasn't that quick 59/2:00-- so sub 3:40 is ok.

S

10+miles easy

S

5.5miles easy

3 x mile (90s rec) @4:32 (a bit short?)

62 Miles

21st February 2005

a.m.

p.m.

M

5.5miles steadyish

8 x 100m accelerates (75s rec) @12.3

T

4miles easy

15 x 200m (30rec) 29/29/27 @28.6- very good

W

10miles easy/steady

massage

T

4miles easy

4 x 800m (90rec) 67/68+61/60 @67.5/60.4

F

4miles easy

4 x 400m (3rec) 29/26 @29.3/26.7- solid

S

9miles easy

S

4miles easy

5 x 300m (2rec) change down/up pace @41

69 Miles

28th February 2005

a.m.

p.m.

M

4miles easy

massage

T

3easy

17.3/48%bloods- weight 65.0kgs! 3 x 300 3 x 200 3 x 100 @40.4/25.7/12.2- very very ready

W

travel Madrid

rest day

T

3miles easy +strides

3miles easy

F

2easy

European indoor champs heats 1500 2nd 3:43.67Q- very easy -didn't have to kick?

S

3easy

2.5easy

S

2easy

Final 1500m 6th 3:40.75- didn't feel myself- disappointed as I’m in 3:37 shape and just couldn't find it?

40 Miles

7th March 2005

a.m.

p.m.

M

travel

London- JFK- tired

T

rest

rest

W

rest

rest

T

rest

5miles- feel like crap!

F

rest

light circuits

S

3mile jog

4miles easy- crap again!

S

7miles easy- in central park- feel myself

22Miles

14th March 2005

a.m.

p.m.

M

5.5 miles easy

5miles easy

T

5miles easy

5miles easy

W

5miles easy

2 x 2miles (3rec) @9:48/9:43- good

T

8miles easy

circuits

F

5miles easy- drive to Holyoak, MA

3 easy

S

Holyoak St.Patrick’s 10km 3rd 30:36pb! and felt good

S

9 miles easy

Watch parade-drink more beer

71 Miles

21st March 2005

a.m.

p.m.

M

6miles easy

drive-NYC weights 5miles easy

T

5miles easy

5miles easy/steady

W

5miles easy

4 x 1mile (2.5rec) @4:41- carp weather!

T

10miles steady- 58very easy!

circuits

F

5miles easy

S

S

Miles