Sunday, July 12, 2015

Building volume and the Martin Egan 10km

Another week under the belt:

Mon - Claregalway recovery run 9.5kms in 38:06 (4:01's) - was feeling tired

Tue - 2km up, Treadmill threshold 10km 32:19 (3:14's), 1.6km down. All up 13.6kms

Wed - Claregalway recovery run 9.5kms in 36:06 (3:48's)

Thu - AM - 2km up, Claregalway 14km threshold 49:00 (3:30's), 0.5km down. All up 16.5kms

Thu - PM - Mayo AC easy 6.4kms

Fri - Treadmill recovery run 10.0kms in 36:47 (3:41's)

Sat - Treadmill easy run 8kms in 35:00 (4:23's)

Sun - Martin Egan 10km 1st in 33:13. All up 20.7kms

I raced on Sunday again using a local race as a threshold run. Had a good duel over the first 3km with a young lad and then he dropped off and I was back running by myself. The course was good - a few drags and bumps and the wind wasn't too bad and I felt like I was cruising. I won in 33:13 and then carried on adding an additional 8km at threshold intensity and I went through 10 miles in just over 54 minutes and 18km in 61 minutes. Happy with that as I didn't have to push the pace at all.

That's another good week - a total of 94.2kms with 3 good threshold runs. My pattern over the last 3 weeks continues and if I can keep it going for 3 more weeks I should have a strong run in Dublin.

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