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Print screen button
29th September 2003
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a.m. |
p.m. |
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M |
REST |
REST |
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T |
REST |
REST |
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W |
REST |
REST |
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T |
REST |
jog/hurdle drills/ circuits 2x10exercisesx30s |
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F |
REST |
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S |
coaching all day |
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S |
REST |
REST |
0 Miles
6th October 2003
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a.m. |
p.m. |
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M |
REST |
REST |
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T |
REST |
REST |
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W |
REST |
3miles easy |
|
T |
coaching all day |
jog/hurdle drills/ circuits 2x10exercisesx30s |
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F |
REST |
4miles easy |
|
S |
4miles easy |
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S |
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14 Miles
13th October 2003
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a.m. |
p.m. |
|
M |
4miles easy |
jog/ circuits 2x10exercisesx30s |
|
T |
4miles easy |
4miles steady @6min/pace |
|
W |
Coaching- 6miles easy |
circuits 2x10exercisesx30s +1x20s |
|
T |
4miles easy |
6miles easy/steady @6-6:20m/p |
|
F |
REST |
7miles easy/steady @6-6-20m/p- strong run |
|
S |
6miles easy |
4miles easy |
|
S |
6 x 700m dune / Mawr -tough |
REST |
50 Miles
20th October 2003
|
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a.m. |
p.m. |
|
M |
8miles easy/steady |
weights +circuits x 2x 10 x 30s |
|
T |
4miles easy- sore legs |
2x2+miles (3rec) 10:18/10/18 cold/windy- ok |
|
W |
6miles steady @6m/p |
jog/hurdle drills/ circuits 2x10exercisesx30s+1x20s |
|
T |
REST |
6miles Steady @5:45-6m/p- strong at end |
|
F |
REST |
4miles easy- bad guts |
|
S |
2miles easy |
National 6 stage relay 18:31 6km+ (team 12th) 55s slower than 02! |
|
S |
10miles easy- still feel shitty from yesterday |
|
57 Miles
27th October 2003
|
|
a.m. |
p.m. |
|
M |
4miles easy |
2 x 3km (3rec) 9:14/9:03 –tough +circuitsx2sets |
|
T |
7miles steady @6m/p |
jog/hurdle drills/ weights +sprints +massage |
|
W |
4miles easy |
6x45secs hill bounds+ 6x100m hills +circuits2x40s |
|
T |
4miles easy |
4mile tempo @5:10ish –wet and windy with mossy |
|
F |
7miles easy/steady- controlled |
REST |
|
S |
6x3mins (3-4min rec) –good |
4miles easy |
|
S |
9miles easy- good recovery |
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66 Miles
3rd November 2003
|
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a.m. |
p.m. |
|
M |
4miles easy |
3x 2km (3rec) 6:03/6:03/5:57- windy- good 3rd rep |
|
T |
4miles easy |
6miles steady @6m/p + hurdles + weights |
|
W |
4miles easy- tired |
6 x 1km (2.5rec) @2:52.4- shitty 2nd rep! |
|
T |
4miles easy- tired |
10x 100m hills sprints +circuits3x30secs |
|
F |
REST |
feel tired REST |
|
S |
2jog/ MD-Victoria park 4miler 3rd 20:08- shit 48s slower than 02! |
4steady |
|
S |
9miles – calf pull- F**K! |
Physio + massage (calf cramp only!) |
*Really pissed as running really bad and now have injury- indoors seems a very long way off!
10th November 2003
|
|
a.m. |
p.m. |
|
M |
1hour cycle |
Aqua jog |
|
T |
Cycle |
Aqua jog 4miles easy treadmill- ok…..+massage |
|
W |
4miles easy |
Chiropractor
6miles steady 6:10p/m +circuits 3x30s |
|
T |
4miles easy- feeling ok |
2 x 3km 9:07/9:01- solid but tired |
|
F |
4miles easy blood test |
10 x 400m (1rec) @63.3 last 60.4- better session |
|
S |
7miles easy/steady |
REST |
|
S |
2miles easy |
BMC X-C 4Km 5th 12:07 –bad start-good finish |
52 Miles *Got blood test as feeling tired most of time-
showed nothing so must keep training harder!
17th November 2003
|
|
a.m. |
p.m. |
|
M |
11miles easy |
steady weights + sprints |
|
T |
4mileseasy- tired |
3x 2km (3rec) 6:03/6:04/5:57- still not great +Massage |
|
W |
9miles easy |
steady jog/hurdle drills/ circuits 3x20secs |
|
T |
Threshold test #see test1# |
4miles easy |
|
F |
4miles easy-really relaxed |
6 x 1km (2.5rec) @2:50.0- progression-finally! |
|
S |
REST |
REST |
|
Dunes mixed session short/long |
4miles easy + massage 7 |
24th November 2003
|
|
a.m. |
p.m. |
|
M |
11miles easy |
steady weights 4x8sets |
|
T |
4miles easy |
6x3mins (2rec) grass in group- good start then tired |
|
W |
7miles easy/steady/strong |
Chiropractor
drills+ 10x100m hills+ circuits 3x30secs |
|
T |
4miles easy |
2 x 3km (3rec) 9:05/8:52- tired –then good finish |
|
F |
7miles easy/steady |
Chiropractor
6miles steady @5:45-6m/p +massage |
|
S |
11x400m hills(1:40rec)@74.1-hard |
4miles easy |
|
S |
12+ miles easy/steady-sore hamstring |
weights 4 x 8 |
91 Miles
1st December 2003
|
|
a.m. |
p.m. |
|
M |
6miles easy/steady-relaxed |
10x 400m (1rec) @62.2 last 58.9- solid/relaxed |
|
T |
Fly- Cardiff-Amsterdam-Bahrain –arrive 2am! |
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W |
3+miles easy/steady-fast! |
6+miles easy/steady |
|
T |
REST |
3miles easy |
|
F |
Bahrain relays leg1 3km 8:10- ok run |
6miles easy- Stuart Stokes-good run |
|
S |
10miles easy/steady-good |
weights + 3miles easy |
|
S |
FLY –Bahrain-Amsterdam-Cardiff |
2miles easy |
54 Miles
8th December 2003
|
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a.m. |
p.m. |
|
M |
VO2 Max Test 77.7 max/hr 190 9+miles easy –turned ankle after 6miles-sore but ok! |
|
|
T |
6miles easy-sore ankle |
chiropractor
3 x 2km (3rec) @6:05/5:56/5:52- better! + massage |
|
W |
8miles easy/steady |
12x100m hills +circuits 3x30s -5mile cycle w-up/w-d |
|
T |
6miles easy |
15x 400m hills (1:38rec) @76.6- tough as shit- 4mile w-p/w-d |
|
F |
7miles easy/steady |
6miles easy/steady |
|
S |
6x3min (1.5rec) grass-wet/windy |
4miles easy |
|
S |
18miles –longest run ever-loved it! |
|
103 Miles - Record!
*Sleeping in altitude tent for 5days of week at 15% 6000feet- for 5 weeks bloods (after rest 16.2+47%- weight 72kg)
15th December 2003
|
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a.m. |
p.m. |
|
M |
7miles easy/steady-strong |
6miles easy/steady + weights |
|
T |
6miles easy |
2 x 3km (3rec) 9:04/8:40 –tired rep 1- great finish |
|
W |
9miles easy/steady |
12 x 100m hills + circuits 3x20s- solid hills 2mile fast w/d |
|
T |
6miles easy-pain in knee |
10x 400m (1rec) @61.7 /last 58.9- tired legs |
|
F |
7miles easy/steady-pain |
6miles steady- leg better |
|
S |
Dunes session 2xdipper 8x75s-good |
meal and beers with the boys |
|
S |
18miles –turned ankle after 9miles – ran through it. |
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95 Miles
22nd December 2003
|
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a.m. |
p.m. |
|
M |
7miles easy |
steady-stiff ankle 7miles steady-bad guts + chiropractor |
|
T |
6 x 800m (2rec) @2:09.3 last 2:06.7 |
5miles easy-sore leg |
|
W |
7miles easy/steady-leg bad |
10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore |
|
T |
7miles easy/steady-leg bad |
10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore |
|
F |
6miles easy-leg better |
5miles easy- ok to race tomorrow |
|
S |
Boxing Day 4miler 2nd 19:07pb-ok/ |
6miles easy/steady |
|
S |
18miles –relaxed-strong |
|
94 Miles
29th December 2003
|
|
a.m. |
p.m. |
|
M |
6miles easy/steady |
7miles easy |
|
T |
20 x 200m (30s rec) @28.9 |
6miles easy +massage |
|
W |
5miles easy |
Mountain ash 5km 1st 15:17 very easy- very cold! |
|
T |
5miles easy |
10 x 100m pick-ups (90s/rec) @12.8-cold but good sess |
|
F |
4miles easy |
4miles easy –Fly-Newcastle |
|
S |
2miles easy |
Great North X-C 4km 15th 11:59 –last at start! |
|
S |
15+miles- really strong |
|
80 Miles
5th January 2004
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a.m. |
p.m. |
|
M |
5miles easy -tired |
6 x 800m (2rec) @2:07.7/last2:04.3-relaxed |
|
T |
6miles easy |
11 x 90m pick-ups (90s rec) @11.7-good + massage |
|
W |
5miles easy |
10x 400m 5/5 (1+3rec) @60.0/59.4 last 56.8- tired legs |
|
T |
10miles easy-tired 5-7miles |
|
|
F |
threshold #test2#- flying 4miles easy-tired to start-good at end |
* |
|
S |
6 x 300m (3rec) @40.8-slow start |
4miles easy-legs good |
|
S |
100-210m sprints (11) (90s +10s each rep) |
4miles easy |
*Out of altitude tent- Bloods 17.2/47%- feel great- weight 69kgs
73 Miles
12th January 2004
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a.m. |
p.m. |
|
M |
Fly -JFK |
1mile jog + drills |
|
T |
5miles easy- relaxed |
3x300m 3x200m 3x100m (2+4rec) @40.6/25.8/12.3 |
|
W |
3miles easy + drills+ strides |
5x20s Fly JFK- Bermuda |
|
T |
REST |
3miles easy + drills |
|
F |
REST MD- 2miles easy |
Bermuda mile 1st 4:18.8- 35m/p winds! Very strong 2/2-in Bermuda! |
|
S |
10km with kids 41:44 jogging |
4miles easy |
|
S |
5 x 800m (90s rec) @2:08.6/last 2:06.7 |
5easy + free beer as mile winner! |
103 Miles - Record!
19th January 2004
|
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a.m. |
p.m. |
|
M |
5 x 400m (4rec) @55.7 /last 54.3- early session |
Fly JFK PM 5miles easy |
|
T |
6miles easy-good |
4miles +drills |
|
W |
3x300m 3x200m 3x100m (2+4rec) @40.6/25.7/12.3/ |
4miles |
|
T |
REST |
3miles +drills+ 5x20s strides- ready |
|
F |
3miles easy + drills |
|
|
S |
2miles easy |
New Balance mile armory 3rd 4:02.89 54last 400m- shit tactics |
|
S |
15miles easy- with john Riley- good run |
Fly- London |
55 Miles
26th January 2004
|
|
a.m. |
p.m. |
|
M |
travel |
2miles easy |
|
T |
5miles easy |
3x 1mile (2rec) 4:41/4:46/4:35 –good +massage |
|
W |
5miles easy |
3x 1mile (2rec) 4:41/4:46/4:35 –good +massage |
|
T |
5miles easy |
10 x 90m pick-ups (90s/rec) @11.6- good sess |
|
F |
4miles easy- tired |
15 x 200m (30s/rec) @28.4 last 26.8- relaxed |
|
S |
7miles easy/steady- wet |
5miles easy |
|
S |
5 x 400m (3.5rec) @55.6-controlled |
5miles easy |
67 Miles
2nd February 2004
|
|
a.m. |
p.m. |
|
M |
7miles easy/steady |
Chiropractor
5miles easy +massage |
|
T |
4miles easy |
3x300m 3x200m 3x100m (2+4rec) @41.0/25.6/12.2-easy sess |
|
W |
Fly- JFK |
2miles easy |
|
T |
Sleep MD 3miles easy +drills |
2warm-up 5x100m |
|
F |
Sleep MD 2miles easy |
Wannamaker Mile Millrose- 2nd 4:04.2- ok- FLY -LON |
|
S |
Fly –Lon-Manchester/ Drive Man-Sheffield |
AAA’s world trials 1500m 2nd 3:46.7 ! 2 races in 16hs |
|
S |
9miles easy + cooked breakfast! |
Massage- Made Sunday Times with crazy races!!! |
52 Miles
9th February 2004
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|
a.m. |
p.m. |
|
M |
5miles easy |
3x 1mile (90s/rec) 4:39/4:46/4:35 –good relaxed sess |
|
T |
4miles easy |
6 x 300m (2.5rec) @40.7- relaxed |
|
W |
9 x 90m (90s/rec)pick-ups @11.7 |
4miles easy +massage |
|
T |
FLY- JFK |
2miles jog + drills |
|
F |
Sleep MD 2miles easy |
Armory Meet 800m 3rd 1:50.23- shitty start- felt strong |
|
S |
2miles easy |
Amory Meet Mile 1st 3:59.65- controlled-tired but won easy/beer! |
|
S |
11miles easy |
FLY-London |
57 Miles
16th February 2004
|
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a.m. |
p.m. |
|
M |
Travel |
2miles jog + massage |
|
T |
4miles easy |
3x300m 3x200m 3x100m (2+4rec) @40.5/25.7/12.2 |
|
W |
4miles easy |
Chiropractor
4miles easy +drills +strides 5 x 100m |
|
T |
MD 3miles easy + drills |
|
|
F |
2miles easy |
Birmingham international 1500m 10th 3:38.69pb -5th UK all-time/solid |
|
S |
9miles easy with tom mayo |
rest- visit mum having chemo- so unfair how life can be. |
|
S |
3x 1mile (90s/rec) 4:43/4:44/4:36 –tired |
5miles easy –visit mum in hospital |
*back into Altitude tent 15.0/42.5%
49 Miles
23rd February 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy/steady |
visit mum
9 x 90m pick-ups (90s/rec) @11.5 good pace in legs |
|
T |
4miles easy |
15 x 200m (30s/rec) @28.7 pick-ups on 3/6/9/12/15 29s/27s |
|
W |
opening new block at my old school-fun! |
9miles easy- really good |
|
T |
4miles easy *car searching-tired! |
4 x 800m (1rec) @2:08.4/ last 2:04.6- good |
|
F |
5miles easy |
Rest -sleep |
|
S |
4miles easy- watch British uni’s |
4 x 400m (3rec) splits 29/27 @56.0 (29.01/27.02!) good pace |
|
S |
MD 10miles easy/steady |
|
62 Miles
1st March 2004
|
|
a.m. |
p.m. |
|
M |
4miles easy |
5x300m (2.5rec) pick-ups 1/3/5 kick 100/300 +2/4 -200m @40.9-tough |
|
T |
4miles easy |
Chiropractor
4miles easy
*Out of Altitude tent 15.5/45% / weight 68.2kgs |
|
W |
3x300m 3x200m 3x100m (2+4rec) @40.6/25.8/12.2- ready |
FLY-Budapest |
|
T |
4miles easy +drills +strides |
4miles easy |
|
F |
MD 3miles easy +drills |
|
|
S |
2miles easy |
World indoor Champs 1500m Heats 2ND 3:40.68Q – very easy |
|
S |
2miles easy |
World indoor finals 1500m 4th 3:53.35 (52.0 last 400m) 0.4 0ff medal |
47 Miles
* At worlds I was in shape to run pbs over distances 400m to 5km- and had all the gears I could have got out of myself.
In world the heats were easy beating Paul Korier who won the final then I ran only 0.7 slower for my last 400m than my flat
400m pb!!
8th March 2004
|
|
a.m. |
p.m. |
|
M |
Rest/hangover/travel! |
Rest-tired!- visit mum- *mum was so happy with my runs- really helped her with her recovery from chemo- I hope….. |
|
T |
Rest/sleep |
|
|
W |
Rest/better! |
|
|
T |
Rest |
|
|
F |
jog for TV crew! |
|
|
S |
3miles easy |
1.5w/up +6x100m strides- really good |
|
S |
2miles easy |
Hypark International 2000m 1st 5:09.60 welsh record- solid |
14 Miles
15th March 2004
|
|
a.m. |
p.m. |
|
M |
4miles easy |
mini circuits x2 x30s |
|
T |
4miles easy-sore as shit |
4miles easy-relaxed |
|
W |
bought car (first nice one!) +interview |
6miles easy/steady- sore |
|
T |
4miles easy- fell over hard! |
6miles easy/steady- good |
|
F |
7miles easy- different loop- shit! |
Circuits x2 x 30s |
|
S |
3miles easy-windy –Drove up to mums |
6miles steady- very windy |
|
S |
3miles easy-flying!-drive home |
7miles -5hard/hilly loop 27:21- very windy-tired |
58 Miles
22nd March 2004
|
|
a.m. |
p.m. |
|
M |
9miles easy |
massage |
|
T |
4miles easy |
2 x 2+miles (3rec) 10:12/10:10- locking in knee at end- shit! |
|
W |
5miles easy- knee still bad? |
Circuits x 2 x 30s- knee ok? |
|
T |
Rest |
6miles easy- guts bad and knee still a problem???? |
|
F |
Rest |
Rest- hope knee is ok |
|
S |
5miles easy –knee still there???? |
4mile threshold 20:33- knee ok on thresh –then locking on w/d? |
|
S |
saw physio- no problem? |
10miles easy/steady knee ok in last 30mins |
59 Miles
1st March 2004
|
|
a.m. |
p.m. |
|
M |
4miles easy-knee still a problem?? |
2 x 3km(3rec) 9:26/9:24- very bad session –mentally very low |
|
T |
Rest |
school visit
7miles easy/steady- knee seemed 100%? |
|
W |
3miles easy- problem back- must get sorted |
Testing threshold- aborted after jog- really pissed off |
|
T |
Rest/school visit /saw doctor- might be a tear or nothing! |
4miles easy- stiff |
|
F |
4miles easy/ I think Doc twisted foot and caused another prob?/ |
3x 1km –saw in Achilles area! |
|
S |
Rest |
can’t walk on it- knee was ok yesterday- think Doc hurt something when checking knee! |
|
S |
Rest –only light circuits (same as sat)- really low- already feel Olympics are gone… |
|
33 Miles
5th April 2004
|
|
a.m. |
p.m. |
|
M |
Olympic doctor- thinks its Achilles strain-ok to jog when feel ok |
Aqua jog- feeling like shit |
|
T |
Aqua jogging- hard! |
Circuits x 2 x 30s |
|
W |
2miles jog- pain –walk home- shouldn’t have tried it-stupid! |
40mins x-skiing- ok no pain |
|
T |
40mins x-skiing- + 5min cycle test- 88%-elite!ok no pain |
40mins x-skiing- (20hard) +Circuits |
|
F |
1hour ski machine/ 70.1kgs weight ok! |
2miles jog on grass- sore /fly Newcastle-wedding |
|
S |
3miles easy-sore still Rest/wedding- beers- feel better already!! |
|
|
S |
4miles –good till 20mins |
Rest/fly home/ weight 70.3- not bad after wedding!!!! |
11 Miles
12th April 2004
|
|
a.m. |
p.m. |
|
M |
3miles easy-sore from start |
Aqua jogging +ski machine- feeling down |
|
T |
3miles easy treadmill +ski machine another Doc- doesn’t think its Achilles |
circuits +ski machine
*saw today a doctor, physio, chiropractor, massage guy and another great physio/massage guy!!!!!!-Tiring! |
|
W |
2miles easy |
ski machine/aqua jog 2miles easy + weights –leg ok?? |
|
T |
3miles easy – treadmill - no pain?? |
3miles easy + 6x 3mins on ski machine/ 1.5easy jog |
|
F |
4miles easy-treadmill- sore at end /Circuits |
5miles easy- treadmill-no pain |
|
S |
3miles w-up/ski machine 20thres/3easy w/d- sore |
5miles easy-treadmill-tight but ok?? |
|
S |
Rest-watch London marathon on bed! |
9miles easy-treadmill- ok! Very happy to be ok??? |
40 Miles *back in altitude tent
19th April 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy-tired legs |
2 x 3km treadmill (3rec) 9:15/8:59- legs really tired- but ok *Back in Altitude tent 15.7/43.5% - weight 70.4kgs |
|
T |
9miles easy- good for morning weights- good session + massage |
|
|
W |
5miles easy |
4mile threshold (short 19:20)- felt good |
|
T |
4miles easy- tired |
6 x 1km (2.5rec) @2:52.4- legs tired but held session |
|
F |
5miles easy |
chiropractor + massage 5miles easy |
|
S |
2miles easy |
National 12s relay leg 4/-5km14:44- team 5th – legs really bad- *really sad day as found that Sam Haughain
died in a car crash in South Africa- great runner RIP. |
|
S |
12miles easy/steady-legs better |
Circuits x 2 x 30s (took risk with this weeks mileage) |
84 Miles
26th April 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy- legs tired |
3 x 2km (3rec) 6:02/5:58/5:52- solid session-pleased- |
|
T |
6miles easy/steady |
6miles steady - pain in back last mile?? + massage |
|
W |
5miles easy |
5 x 600m (2rec) @1:34.0- bad sess with john mayock -1:29s! |
|
T |
10miles easy/steady-solid |
weights (must remember that sess was 1st 1500m for 8weeks!) |
|
F |
Testing #test3#-solid/not great |
5miles easy + massage |
|
S |
5miles easy |
6 x 1km (2rec) @2:50.1- windy so good session-strong finish |
|
S |
14miles easy |
|
90 Miles
3rd May 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy-tired at start |
11x400m hills (j1.4rec) @74.4/last63.9- good sess +4wu/wd |
|
T |
7miles easy |
10 x 100m hills (70s rec) @15.4 + circuits 2x 30s 1 x 20s |
|
W |
5miles easy- strong |
10 x 400m (1rec) @61.5/last 57.9- relaxed |
|
T |
7miles easy/ steady- good pace/ weights |
6miles steady- flying but bad guts!! |
|
F |
Fly –Scotland |
4miles easy +drills + strides |
|
S |
2miles easy |
Balmoral road mile 3rd 4:10- beat Mayock –who I was 5s behind on 600m reps last week! Shows that its still
there even without a great build-up!! |
|
S |
17miles easy- meet Keith Cullen- said he couldn’t let the miler do more!!! |
FLY-home |
82 Miles
10th May 2004
|
|
a.m. |
p.m. |
|
M |
7miles easy (6 fast in 32:11)- good |
8miles easy/steady –sore leg at end inside ankle? |
|
T |
5miles easy-relaxed |
2 x 3km (3rec) 8:54/8:38rec- very good flying at end |
|
W |
8miles easy- sore inside ankle |
12 x 100m hills (70s rec) @15.3 + circuits – ankle still sore? |
|
T |
5miles easy-sore to start then ok |
10 x 400m (1rec) @61.5 – windy- leg ok when on track |
|
F |
6mils easy/steady- tired/weights |
6miles steady- good |
|
S |
15 x 400m Hills (1.4jrec) @75.7/last 64.2 (4w/up+wd) tough sess- legs sore at start then ok |
* leg worrying me- very painful at end- not when running fast- Saturday night watch ‘the vines’ rock’n’roll! |
|
S |
14miles easy- hurt really bad from start-every step- thinks its bad- had to cut down run. |
|
95 Miles
17th May 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy-sore- travel to funeral- sad |
6miles steady- leg ok t start then sore |
|
T |
4miles easy- leg sore at end |
6 x 800m (2rec) @2:10.7/last2:07.8-windy-leg ok on reps |
|
W |
6miles easy- told its tendon not bone |
10 x 100m pick-ups (2rec) @12.6 |
|
T |
20 x 200m (30s rec) @29.2/last26.8- ok |
4miles easy – Doctor says just inflamed * Out of Altitude tent 15.3/45%- weight 69.6kgs |
|
F |
FLY –Seattle |
2miles easy |
|
S |
4miles easy-leg better |
Rock’n’Roll 5km- leg tester! 1st 14:49- jogging- leg 100% |
|
S |
Nordstrom 8km 3rd 24:10pb- flying till last 300m! |
3miles easy- pleased leg is ok |
70 Miles
24th May 2004
|
|
a.m. |
p.m. |
|
M |
13miles easy on trials –good arrive in cascades locks |
|
|
T |
5miles easy –caught speeding ! |
6 x 800m (2rec) @2:08.5/last2:05.6- pleased |
|
W |
7miles easy |
10 x 100m pick-ups (90s rec) @12.5- solid |
|
T |
5miles easy |
easy 6 x 400m (5rec) @55.8 windy + raining |
|
F |
Rest |
4miles +drills+ jog |
|
S |
MD/ 2miles easy ‘Mile Of the God’ 1st 3:51- front ran, strong and pleased for Tony’s sub4! |
|
|
S |
6miles easy |
6 x 300m 3/3 (3/6rec) @40.9/40.8-tough – not flying |
72 Miles
31st May 2004
|
|
a.m. |
p.m. |
|
M |
5miles easy |
10 x 400m 5/5 (1+3rec) @59.3/59.4last57.3- tough session |
|
T |
Drive Eugene |
10miles on Pre’s trails – visit Pre’s Rock –left message for Sam |
|
W |
4miles easy-good |
3x 300m 3x 200m 3 x 100m (2+4rec) @40.7/25.7/12.0- ok |
|
T |
4miles easy |
4miles +strides |
|
F |
Rest |
MD 3miles easy + drills |
|
S |
2miles easy |
Portland classic 1500m 11th 3:41.34 – first lap 55- too fast and paid! |
|
S |
14miles with Tong Young- good run/sandwich and beer! |
FLY –London |
65 Miles
7th June 2004
|
|
a.m. |
p.m. |
|
M |
Travel |
2miles easy |
|
T |
5miles easy-felt good |
3 X 1mile (2rec) 4:34/4:36/4:30- relaxed + Massage |
|
W |
5miles easy |
10 x 100m (90s rec) pick-ups @12.3- pleased with speed |
|
T |
4miles easy-tired |
15 x 200m (30s rec) @28.4 last26.1–solid in windy conditions |
|
F |
6miles easy/steady |
5miles easy/steady |
|
S |
5 x 800m (90s rec) @2:08.9-tired |
4miles easy |
|
S |
5 x 400m (4rec) @54.9last 53.5-strong |
4miles easy |
69 Miles
14th June 2004
|
|
a.m. |
p.m. |
|
M |
MD 12miles easy- tired at end |
|
|
T |
6 x 300m (3rec) @40.2-slow N1 TV Crew filming |
5miles easy + massage |
|
W |
5miles easy-legs good |
Leckwith Relays 3240m multi-terrain 1st 9:40- tired |
|
T |
5miles easy - chiropractor |
100-120m 11-sprints (90s +10s each rep rec) good speed |
|
F |
3miles easy school visit |
Drive North Wales |
|
S |
1.5 jog - MD welsh champs heats 800m 1st 1:58.6 –tired |
Final 3rd 1:52.4- felt like crap |
|
S |
1500m heats 1st 3:58.18- 55last lap- better- no final as training job done |
Drive Home |
82 Miles
21st June 2004
|
|
a.m. |
p.m. |
|
M |
MD 12miles easy-legs good |
|
|
T |
4miles easy |
6 x300m (2.5rec) @40.3-cold, wet and windy so ok + massage |
|
W |
4miles easy- controlled Drive –Bournemouth |
4miles easy- very windy |
|
T |
3x 300m 3x 200m 3 x 100m (2+4rec) @40.6/25.6/11.9- good |
MD school visit/ drive home |
|
F |
4miles easy |
4miles +drills + strides Fly- Newcastle |
|
S |
sore planter factices MD 3miles easy + drills |
|
|
S |
2miles easy |
Gateshead International 1500m 3:39.24pb- ok run |
52 Miles
28th June 2004
|
|
a.m. |
p.m. |
|
M |
Fly- Bristol |
MD 10miles easy/steady- turned ankle again! * Back in Altitude tent 16.0/46.6%- weight 69.2kgs |
|
T |
4miles easy- ankle sore |
6 x 300m (2rec) @40.1 –flying at start 39.2 first rep easy! |
|
W |
4miles easy- tired |
4miles + drills - controlled |
|
T |
3x 300m 3x 200m 3 x 100m (2+4rec) @40.1/25.3/11.9- great |
4miles easy |
|
F |
Travel- London Fly-Athens –Then Heraklion- long day!! |
|
|
S |
3miles easy + drills + strides 3miles easy + drills–feel great- nice and warm and great pool! |
|
|
S |
MD 2miles easy + drills GP11 |
Meet 1500m 13th 3:37.06pb- rolling field – ok run |
52 Miles
5th July 2004
|
|
a.m. |
p.m. |
|
M |
Fly after being up at 5am- no sleep as Greece one soccer cup! |
Massage |
|
T |
4miles easy |
3 x 1mile (90s rec) 4:22/4:35/4:25- strong and controlled |
|
W |
5miles easy School visit |
5 x 300m (2rec) pick-ups @40.5- shit weather -tough |
|
T |
School visit |
8 x 100m (90s rec) pick-ups @12.4- wet and windy! |
|
F |
Chiropractor/ 3miles easy Drive to Manchester |
3miles easy + drills |
|
S |
MD 2miles easy + drills |
National Champs heats 1500m 2nd 3:46.5/ 54last lap |
|
S |
MD 2miles easy + drills |
AAA’s Final 1500m 5th 3:51.1 (1:50.9 last 800m) crap! |
48 Miles
12th July 2004
|
|
a.m. |
p.m. |
|
M |
MD 9miles easy- strong |
|
|
T |
4mile easy-solid |
massage |
|
W |
3miles easy |
3x300m 3x200m 3x100m (2+4rec)@39.9/25.3/12.0 |
|
T |
Chiropractor/ 4miles easy |
4miles + drills + strides- feel great –best ever- *out of Altitude tent 17.3/49%- best ever weight 68.9kgs |
|
F |
FLY – Madrid |
3miles easy + drills- nice and warm- feel great |
|
S |
MD 2miles easy |
Madrid Super league 1500m 9th 3:38.48- too slow in middle |
|
S |
Fly – London travel Home- feel tired and disappointed to miss Olympics by 0.8secs- gutted! |
|
40 Miles
19th July 2004
|
|
a.m. |
p.m. |
|
M |
4miles easy |
4 x 400m (3rec) 29’s/26’s @29.3/26.6- windy- tired |
|
T |
4miles easy- relaxed |
4 x 800m (1rec) @2:08.5- wet windy and tired at end! |
|
W |
MD 6miles easy Massage |
|
|
T |
3miles easy + drills |
3x300m 3x200m 3x100m (2+4rec)@40.0/25.3/12.0- flying |
|
F |
4miles easy |
Chiropractor/ 4mils + drills + strides |
|
S |
MD 3miles easy + drills |
Train to Birmingham |
|
S |
2miles easy |
Birmingham international 1500m 7th 3:46.22- asthma attack *Scary race as couldn’t breathe – worrying
as just had nothing |
51 Miles
26th July 2004
|
|
a.m. |
p.m. |
|
M |
MD 6miles easy- feel really bad |
|
|
T |
3miles easy |
3x300m 3x200m 3x100m (2+4rec)@39.9/25.3/11.9- better |
|
W |
Chiropractor MD 4miles easy |
*Kicked out of Palace mile – nice of them to see if I was ok! |
|
T |
3miles easy * Ray said to turn up to hotel- all would be sorted! |
3miles easy |
|
F |
MD 2miles easy Crystal Palace Mile 12th 3:57.86pb –ok after being kicked out! |
|
|
S |
Rest |
Brothers Stag night- loads of beers + bed at 3:30am!!! |
|
S |
MD 3miles + 6x200m/jog 200rec @27.3 |
3miles back home- feel hung-over! |
40 Miles
*didn’t know till Sunday that I was racing in Belgium Tuesday!!
2nd August 2004
|
|
a.m. |
p.m. |
|
M |
3miles easy |
3miles + drills + strides |
|
T |
Bus – London /Fly- Brussels/train to Liege |
5PM mile jog / 9PM 1500m 7th 3:39.44- felt great!
|
|
W |
Fly- London/ Bus/ Fly Boston/ $10 Bus to New York! |
Sleep – so deep! |
|
T |
4miles easy |
3miles + drills + strides |
|
F |
train –Philadelphia MD 1mile jog/ |
Nike Zoom Mile 1st 4:05.7 - windy –very
strong + beer +pizza! |
|
S |
Fly – Boston /bus-Cape cod |
MD 1mile jog/ PM Falmouth Mile 1st 4:00.59- won by 0.03! sweet! |
|
S |
Falmouth road race 7.1 miles Threshold 38th 36:05 (5:04p/m) felt really strong! |
|
43Miles Miles
9th August 2004
|
|
a.m. |
p.m. |
|
M |
Rest Fly - London |
|
|
T |
Drive Home- tired! |
3miles easy- not bad! |
|
W |
4miles easy-tired |
3 x 1mile (90s rec) 4:38/4:37/4:33- solid session |
|
T |
4miles easy- tired |
3miles / 8 x 100m (90s) pick-ups @12.5/ 3w/d- tired |
|
F |
4miles easy- better |
15 x 200m (30s rec) @28.7- controlled |
|
S |
4miles easy |
4miles easy + drills |
|
S |
3miles easy |
600m time trial 1:21.5 + 6 x200m (2rec) @27.1- feel tired |
55 Miles Miles
16th August 2004
|
|
a.m. |
p.m. |
|
M |
Rest 3miles |
6 x 200m (jog200rec)@27.4/ 3miles back- tired |
|
T |
3miles easy |
3miles easy + drills + strides |
|
W |
Travel- Watford MD 1mile jog |
Watfortd BMC 800m 6th 1:51.24-sucked from start to end! |
|
T |
MD 6miles easy-ok |
|
|
F |
3miles easy-better |
3miles easy + drills + strides |
|
S |
2miles easy |
Severn open 800m 1st 1:52.5 / 400m 2nd 51.9- tired overall |
|
S |
MD 10miles easy/steady |
|
48 Miles
s 23rd August 2004
|
|
a.m. |
p.m. |
|
M |
3 x 800m (1rec) @2:10.7- dead feel crap |
Rest |
|
T |
5miles easy- tired at end |
Rest |
|
W |
3miles easy- feel better |
5 x 300m (2rec) @40.4- relaxed- much better session |
|
T |
3miles easy + drills |
4miles easy + drills - massage |
|
F |
3miles easy |
3x300m 3x200m 3x100m (2+4rec)@40.2/25.5/12.0- good |
|
S |
4miles easy |
4miles + drills + strides- sore leg |
|
S |
Rest – drive to mums |
3miles easy + drills |
45 Miles
30th August 2004
|
|
a.m. |
p.m. |
|
M |
2miles easy |
Colchester Mile 3rd 4:05.4- felt bad- legs went at end? |
|
T |
Rest |
Rest |
|
W |
Rest |
16 x 200m 8/8 (1/3ec) @27.3/27.3 – holding back |
|
T |
Travel- Bus 8 hours to Belgium |
3miles easy |
|
F |
3miles easy |
3miles easy + drills+ strides |
|
S |
2miles easy |
Antwerp meet 2000m 2nd 5:12.90-on own after Kenyan went! |
|
S |
travel Back home very tired |
|
31 Miles
6th September 2004
|
|
a.m. |
p.m. |
|
M |
3miles easy |
2 x600m 2 x 400m 2 200m (90s/3rec)@1:29.4/56.5/26.6-great |
|
T |
MD 6miles easy |
|
|
W |
3miles easy |
3x300m 3x200m 3x100m(2+4rec)@40,2/26.0/12.3–in flats-tired |
|
T |
3miles easy stepped on pin –went through foot! |
3miles easy + drills – foot sore |
|
F |
Foot very sore- can’t put weight on it |
|
|
S |
MD 1.5mile jog –foot sore |
Bristol road Mile 1st 4:19.99- big kick – foot killing! |
|
S |
Foot very bad- so sore- but at least I won my home mile- thought I might have to miss it! |
|
36 Miles
13th September 2004
|
|
a.m. |
p.m. |
|
M |
Rest |
3mile jog/ 3 x 200m 3 x 100m (3/5/2rec)@26.5/12.2/3easy- ok |
|
T |
MD 4miles + drills + strides- strong |
|
|
W |
3miles easy- good |
Celtic manor meet 800m 1st 1:54.4/ 3km 1st 8:53.0- tired workout |
|
T |
MD 6miles easy/steady- really good |
|
|
F |
4miles easy- a dog followed me home! |
15 x 200m (30s rec) @29.0 in flats- really good |
|
S |
10miles easy- solid pace |
older brother’s wedding- great best mans speech and load of drink! |
|
S |
Clevedon relays 5km 15:27(long) – good way to run off hang-over! |
Felt tired in afternoon! |
58 Miles
20th September 2004
|
|
a.m. |
p.m. |
|
M |
4miles easy |
5 x 300m (2rec) @41.2 in flats- feeling very tired from long season |
|
T |
Rest |
massage Rest |
|
W |
3miles easy |
3x300m 3x200m 3x100m(2+4rec)@40.8/26..5/12.6–in flats-feel done |
|
T |
4miles easy- last time on home loop rest |
|
|
F |
3miles easy + drills + strides |
Fly - Newcastle |
|
S |
1.5miles easy |
Great North Mile 12th 4:11.5- was done along time before this! |
|
S |
Rest Fly Home End of season!!!! |
|
33 Miles
|
