Another week to report:
Mon - Treadmill 10km recovery in 36:13 (3:37's)
Tue - 2km up, 12km threshold in 40:42 (3:24's), 2km down
Wed - 2km up, strides, 6 x 3 mins at 3:00/km pace/2% incline, 2km down
Thu - Treadmill 10km recovery in 36:12 (3:37's)
Fri - Claregalway recovery run 14.8km in 54:39 (3:42's)
Sat - Claregalway 9.5km in 38:58 out of zone (4:06's)
Sun - Masters indoors 3,000m gold in 8:56 (all up 6.6kms)
Total for the week 78.0kms.
A good outdoor threshold run on Tuesday but died a bit the last 4km. A speed session on the treadmill running 1km reps in 3:00 on 2% incline off 90 seconds recovery the next day. Then the indoors on Sunday. I went out to the front and ran the first km in 2:58. Started to feel it towards the end of the second km (2;59) and was overtaken by a V35 runner who I couldn't respond to. Managed to hold the pace until the finish but had no zip to finish really strong (last km 2;59), A good run and nice to win this the V40 category for the third year on the trot, Great to run on the indoor track as well and really enjoyed it.
Craughwell 10 miler next week.....