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Thanks for the advice  ,

I will continue searching.

Date: 28/09/2016
Soreness: feet a little
Weight: 71.35kg

Condition: sunny, little breeze at little instances so mostly sunny.

warm up
   same with sprint arm swings and box jumps build up 30m sprints at 50%

Workout
   30m sprints x 4
   60m sprint x 1

Cool down
   stretch

Comment
I wanted to get my sprints recorded on video but the guy that did it for me last time was busy in a meeting so I had to the runs unrecorded. The first few runs felt good powerfull but the last sprint or last 2 probably it was more strength then elastic. But felt good at start but fatigue towards the end. I waited alot between runs hoping I could get it recorded but wasted alot of time that way and prob the long rests hurt my run rather then help, rests ranged between 10-15mins. After the session I felt disappointed at the session but in reality after thinking through it, it was a good session, was just down as I couldn't get it recorded.

Rating: 7/10

Date: 30/09/2016
BW: 66.75kg
Soreness: right calf muscle, not entire calf the right section

Condition: was sunny some slight breeze, dry track.

Warm up
   general warm up

Workout
   5 x 30m sprints 50%

Cool down
   stretch

Comment
It was a long day, I had done 30min of walking before the 30min walk to the gym, which I think had an effect on my legs, as after I got to the gym my feet was a little sore and my right calf was bugging me, so after the warm ups and after the first sprint, I foam rolled my right calf with tennis ball while my feet is plantar flexed and it hurt like hell, after the calf was more sore so did some more runs and done more foam rolling with the tennis ball, suprise suprise my calf became more sore, so I was able to finish my workout, it doesn't bother too much when running but it is a little sore now when doing nothing to it. So applied heat rub and letting it rest.

EDIT: I can't find any of the track flats posted on here. So hard to track them down.

Rate: 6/10

damn that sucks!!

Date: 03/10/2016
Soreness: none that i can notice
BW: 70.3kg - 70.5kg (just kept changing)

Condition: it was wet track and gradually it was getting sunny and the track was drying slowly by slowly. Wore my weighted vest.

Warm up
   walk uphill
   sprint drills
   box jumps w/ 7.5kg dumbells in both hand x 10
   sprint arm swings x 20
   gradual sprint build up 30m 50% x 3
   took my vest off

Workout
   30m sprints x 4  5 min rest between
   60m sprints x 1

Cool down
  stretch, heel walks
  walk back

Comment
It was a nice day besides the wet track, the sun was out and it was becoming warm gradually, when I did the build up sprints, my back foot would sometimes slip a little so some force lost in that back slip. Then after it was warm, I moved on to the lane with the least amount of wet patches, wanted to get a recording of my 4 point stance run, I did 2 runs, asked the guy to record me, he captured me after I started so I had to do it again, but I didn't want to rush but he is waiting also, so I had to make 5 min hurry up lol, but just rested around 5 min, then sprinted again, I was happy with both of the runs that was recorded, felt quick and powerful.
Then did the 60m, which I didn't feel as fast. It was also windy at some instances.

Rating: 7/10

For the millionth time, what is your problem with you and volume? This is ridiculous, you are posting workouts of a few 30m sprints for quite some time now. That is not a workout, that it is not even a warmup.

PS : holy shit, i just saw that you logged workouts of 5x30m@50%?!?!?!? What is this i dont even

I am not on a workout routine, which involves high volume sprinting. My coach has assigned for me a weighted vest workout, which is continuation of the workout where I was doing BSS with weighted vests. This is like the secondary part of that workout.

I am required to wear a weighted vest and do the above warmups and workouts timed, just like todday a few years back wanted me to run 100m 5 times until my time goes down to a certain level, this is the same in this case. The 50% workout you saw was the light intensity workout, which my coach added to my routine, because doing the latest routine after every 2 days drained my CNS and my runs did not feel strong and explosive, but with the addition of this preservation of energy and cns recharge workout of doing 5 x 30m sprints at 50% helps me with the next session.

pc

following a coach is good, it just seems weird that he would prescribe 5x30m@50% as a workout, even for recovery. that should take just a minute or two, it's barely a warm up.

does your coach have an overall plan that he's shared with you? and does it have a target, such as a meet, toward which you're working? it might help to see everything you're doing in the context of a months-long plan that has a time-bound goal.

I think he doesn't want me to have a 4 day gap between workouts so he has put this in just keep me active and keep running without going max effort.

He hasn't shared an overall plan, but it seems that he may be doing it on a workout by workout basis based on my performance, where I am weak at and so on. Once these have been addressed he will move onto another routine.

Date: 04/10/2016
Soreness: none
BW: 67.05kg

Condition: sunny and dry with a breeze at some instances. Track was dry as well. Vest off

Warm,Workout,Cool down
   same light intensity work

Comments
It feels good to do these deload style sessions, you feel comfortable and from that after a good warm up you feel nice and loose and ready to start running, but since its a deload style session I have to take it easy, nothing stressful. I also decided to take advantage of this opportunity to fix my 4 point stance start as its a low intensity, I can focus on jumping with both of my legs and transition into a run instead of jump out to an upright slowing me down and then sprinting.

Rating: nice comfortable easy session

Quote from: seifullaah73 on October 05, 2016, 05:30:14 pm

there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.

is it UK:7.5  =>  US:9.5
       UK:7.5 => US 8.5
       UK: 7.5 => US 8

eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5

2 options:

1) locate the shoe at a real store near you , try it, see size that fits you, order it. Obvious.

2) search for the company's specific size chart. they will know better than a general chart of a store that sells 5000 brands. e.g. since you mentioned NB : http://www.newbalance.co.uk/sizechart-footwear-conversion.html
If you use this, make sure you read a few reviews about the specific model you want to buy, most of them deal with sizing, it is the best way to know if you need to buy it half a size bigger/smaller or not.

Thanks for the advice. 

1) I would have to go to US for that lol to try it. As none of the good shoes are located in the UK.

2) Funny thing is eastbay sell new balance shoes and they both use different size charts. But will look at the reviews, eastbay says buy size half bigger but you can't listen to them as they both use different size charts. This one is the plausible solution.