This week went something like this:
Mon - Claregalway 11.1km recovery run 42:12 (3:48's)
Tue - 2km up, 13km threshold 46:33 (3:35's), 2km down (felt tired - not recovered from race)
Wed - Treadmill 10km recovery run 36:17 (3;38's)
Thu - Treadmill 9km recovery run (am), Mayo AC recovery session 9.4km (pm)
Fri - 2km up, 10km treadmill threshold 32:23 (3:14's)
Sat - Vilamoura 12.2kms out of zone 52:31 (4:18's)
Sun - Vilamoura - 6 x 1.34km threshold reps plus up/down - all up 15kms
Total 97.2kms for the week
Travelled to Portugal Friday evening. Tried a run there on Saturday and it was bloody hard going in over 30 degree heat. Did some threshold reps on Sunday to finish off the week - about 4 mins 30 seconds each effort and well up into that threshold zone (pace around 3:20 ish/km). Again it was very hot and this was running at around 6pm...
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