TRAINING FOR THE WEEK

THUR 6TH
8 X ABOUT 400M EFFORTS WITH ROB AND STEVE, round the York rd-Saxon rd block;
Dist Time Pace AV MAX
0.23 1.13 5.16 11.4 14.4MPH
0.28 1.15 5.21 11.2 12.7
0.21 1.06 5.13 11.5 12.7
0.21 1.05 5.10 11.6 12.7
0.21 1.07 5.13 11.5 12.8
0.23 1.12 5.11 11.5 12.8
0.28 1.30 5.24 11.1 12.0
Felt better than yesterdays race, quite enjoyed the session.
TOTAL TIME = 52 MINS

WED 5TH
CHORLEY 4 MILE RACE = 22.37
Afternoon, had a warm up run round Parbold, made the mistake of running up hunters hill
[ 1 mile climb] and paid for it with heavy legs during the race! stupid boy!
= 44mins
TUE 4TH
Practiced CHI RUNNING in Vic park, working on RUNNING TALL, LEANING FORWARD FROM THE ANKLES, KEEPING THE FEET, ANKLES AND CALF MUSCLES RELAXED, THINKING ABOUT LIFTING THE HEELS OFF THE FLOOR INSTEAD OF THINKING ABOUT LANDING AND KEEPING SHOULDERS DOWN AND RELAXED, 1 MIN ON EACH,THEN REPEAT. GOOD SESSION TO IMPROVE RUNNING FORM. =34 MINS
MON 3RD
CLUB INTERVAL SESSION, RAN DOWN OVER THE SANDHILLS TO MEET WITH CLUB,
4 X 1/2 LOOPS IN THE PINEWOODS WITH 3 EFFORTS PER LAP. RAN BACK WITH ROB.
= 2.17