Mon - Treadmill 10km recovery run 36:09 (3:37's)
Tue - 2km up. 13km threshold 45:31 (3:30's), 2km down
Wed - Claregalway 9.5km out of zone (to test twisted knee) 39:55 (4:12's)
Thu - 2km up, 10km treadmill threshold 31:59 (3:12's), 2km down
Fri - Claregalway 11.1km recovery run 41:50 (3:46's)
Sat - Claregalway 9.5km out of zone plus strides
Sun - Mayfly 10km 32:56 - all up 14.5kms
I managed to twist my knee somehow mid-week so the Wednesday run was to see if I could run. That went okay. The race on Sunday was a good one. A very tough course with a big climb between 2 and 4 kms. I had already opened up a decent lead and after 4km I got into a nice rhythm and ran the last 6km at 3;10/km pace. Very happy to break 33 on that course and the heart rate was as high as I can recall it going (max 157). Another win by a shade over 4 minutes!