Weather changeable. Clear one minute, windy and raining the next. Galway weather.
A 30 minute warm-up (estimate 6.5km). Then after a few drills and strides it was into the start of the session. It was 4 x 400's off 1 minute, followed by 15 mins tempo, finishing with 4 x 400's. The luxury of 3 minutes either side of the tempo with the 400's to be run on the track, and the tempo run around the football pitches.
Times were as follows:
1st set of 400's: 72/72/70/68
15 mins tempo - not sure of distance, I covered 3 full laps of the course in 13 minutes, plus the extra 2 mins. I'll call it 4.3km - could have been a little more.
2nd set of 400's: 70/67/66/64
Finished with a 2km warm-down - all up 16km - happy enough. The tempo was to be run at 10km race pace and it certainly wasn't (slower) - but I just can't get the legs moving on the grass/paths. Having said that, I was pushing them hard so the effort level was certainly up there. The last couple of 400's were a bit too quick but felt comfortable (ish).
So a few easy runs the next couple of days and a rest day on Saturday. Training done. Am I feeling confident? Definitely not - but that's perfectly normal. I'm certainly running well at the minute and I've trained almost as hard for this race as a full marathon so hopefully it all pays off on Sunday.
More importantly, a good win (draw) for the Spurs! Hopefully avoid Barca in the next round...