Dr Shane Lawrence

Blog archive November 2014

A braking dawn session to test the lamp and stride length.



This was a breaking dawn session of 30m to test the use of the lamp and concentration needed for foot placement and landing phase for the park path course at Gavle Adventslopp 5km on Sunday 30th. Read more...


Good resistance session of 60m with three divisions.



A good resistance session of 60m of lane field field field and road with three divisions of 40m 10m and 10m.Good landing phase and foot placement.Some pace within resistance periods.No knee problems.Some upper leg fatigue due to level of fitness at this point in Development Phase from November to... Read more...


Good lactate and resistance session of 60m with 5 lactate periods.





Some more inpiring 5km photos from us 5km champs 2013-14 but is it possible in the dark?......





Now at mid-November good pace work and resistance work begun.



With a cool but dry day some good lane and field pace and resistance work is good.No knee problems so the confidence to increase pace. Read more...


As at mid-November the left knee is healed and effective training begins.

As at now mid-November the left knee injury from the early pace of the Vasteras Ultra 80km is healed and more serious and intensive work can begin.This involves incorporating asc phase work and varied fartlek work but maintaining a watch on the left knee and continuing knee strengthening exercise... Read more...


Left knee injury is healed and faster sessions can proceed.

As at the beginning of November the left knee seems to be healed due to the three weeks of flexor and hop/jump exercises which served to strengthen the ibt band and adapted the meniscus.It is assumed that the meniscus has reformed or was not especially damaged and the main difficulty was the ibt ... Read more...