Mon - 2km up, 13km threshold run 45:31 (3:30's), 1.1km down. All up 16.1kms
Tue - Claregalway 9.5km recovery run 36:11 (3:49's)
Wed - Club Vitae 5km 15:51. All up 12.6kms
Thu am - Claregalway 11.1km recovery run 42:34 (3:50's)
Thu pm - Mayo AC easy 4.4kms
Fri - Rest
Sat - Round Norfolk Relay 28.8kms in 1:40:54 (3:30's)
Sun - Sprowston 6.9km recovery run 31:09 (4:31's)
Total for the week 89.4kms
I ran a 5km race in Wednesday in Oranmore. An out and back course and quite windy for the first half and was struggling somewhat. Then after turning I was flying and I ran the last 2km in 6 minutes flat. I think the course was slightly short but nice to have a good hard hit-out and see if there is any speed there (there wasn't.....). A good win nonetheless.
I then travelled to Norwich on Friday for the Round Norfolk Relay. I was to run stage 9 from Horsey to Fritton which was just under 18 miles. I was running at around 8pm and conditions were spot on. I locked into 3:30.km pace and just held that for the entire run - I felt fairly comfortable throughout and I finished strong and it left me thinking about another marathon......it's only another 8 miles!
Here's a photo of me receiving the baton:
Our team won the masters category and I also posted the quickest time for my stage. I must say I really enjoyed the event and it was good to put in a good team performance as a tribute to our team-mate who lost his life in the race last year.
My legs were in bits on Sunday so I turned them over with a very easy run. Felt okay after. Then out with the old man and a mate in the evening for a few real ales. Lovely.
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