Just didn't really get going this week:
Mon - Claregalway 11.1km recovery run 42:42 (3:51's)
Tue - 2.0km up, 14km threshold run 49:06 (3:30's), 0.5km down. All up 16.5kms
Wed - Claregalway 9.5km recovery run 36:53 (3:53''s)
Thu - 2.0km up, 10km treadmill threshold run 31:42 (3:10's), 2.0km down. All up 14.0kms
Fri - Claregalway 14.8km recovery run 56:54 (3:51''s)
Sat - Clontarf 13.9kms easy run 55:21 (3:59's)
Sun - Clontarf 12.2kms easy run 50:35 (4:09's)
Total for the week 92.0kms
I good start to the week with threshold runs on Tuesday and Thursday - and a new treadmill PB for a threshold run on Thursday clocking 31:42. Top of the zone the last 10 minutes and feeling good.
In Dublin on the weekend for the marathon. Lots of easy runs and no quality - just ticking over to burn off some calories after eating rubbish plus additional beer consumption....
Sunday, October 25, 2015
Sunday, October 18, 2015
Always run well in Tuam
More training completed and a race to gauge progress:
Mon - Claregalway 11.1km recovery run 41:52 (3:46's)
Tue - 2.0km up, 14km threshold run 48:47 (3:29's), 1.3km down. All up 17.3kms
Wed - Claregalway 11.1km recovery run 42:41 (3:51''s)
Thu am - 3.6km up, strides then 5 x 1km off 200m jog recovery (90 secs), 3.4km down. All up 13.7kms
Fri - Claregalway 14.8km recovery run 56:53 (3:51''s)
Sat - Claregalway 9.5kms easy run 39:14 (4:08's)
Sun - Bert Gillard 8km 1st in 25:22 (3:10's). All up 14.8kms
Total for week 92.3kms
Another track session on Thursday - this time longer km reps. Times were 2:59/2:58/2:57/2:58/2:56. Very pleased with that.
Perfect conditions for the 8km race in Tuam. I took it out fairly hard and after covering the first mile in 4:49 I decided to push it all the way. A nice flat course and I felt great and was running low 3 minute kms. At 5km I checked the watch and at 15:47 I decided a PB was in reach. A nasty climb followed but after that it was the push for home. I fell asleep a bit in the last km and crossed the line in 25:22 for a comfortable win and recorded a 3 second PB. Happy days:
Mon - Claregalway 11.1km recovery run 41:52 (3:46's)
Tue - 2.0km up, 14km threshold run 48:47 (3:29's), 1.3km down. All up 17.3kms
Wed - Claregalway 11.1km recovery run 42:41 (3:51''s)
Thu am - 3.6km up, strides then 5 x 1km off 200m jog recovery (90 secs), 3.4km down. All up 13.7kms
Fri - Claregalway 14.8km recovery run 56:53 (3:51''s)
Sat - Claregalway 9.5kms easy run 39:14 (4:08's)
Sun - Bert Gillard 8km 1st in 25:22 (3:10's). All up 14.8kms
Total for week 92.3kms
Another track session on Thursday - this time longer km reps. Times were 2:59/2:58/2:57/2:58/2:56. Very pleased with that.
Perfect conditions for the 8km race in Tuam. I took it out fairly hard and after covering the first mile in 4:49 I decided to push it all the way. A nice flat course and I felt great and was running low 3 minute kms. At 5km I checked the watch and at 15:47 I decided a PB was in reach. A nasty climb followed but after that it was the push for home. I fell asleep a bit in the last km and crossed the line in 25:22 for a comfortable win and recorded a 3 second PB. Happy days:
Sunday, October 11, 2015
Back on track
Another week in the bank:
Mon - Treadmill 10.0km recovery run 37:55 (3:48's)
Tue am - 3.6km up, strides then 12 x 400m off 60 secs, 3.0km down. All up 13.3kms
Tue pm - Tuam AC easy 2.1kms
Wed - Claregalway 14.8km recovery run 57:39 (3:54''s)
Thu am - 2km up, 8.0km threshold run 28:30 (3:34's), 4.0km down. All up 14.0kms
Thu pm - Mayo AC 1.6km easy
Fri - Claregalway 9.5km recovery run 37:38 (3:58''s)
Sat - Claregalway 7.6kms east run 33:15 (4:23's)
Sun - Breaffy 10km 1st in 32:43 (3:16's). All up 17.3kms
Total for week 90.2kms
My first track session of the year on Tuesday. I eased in with some 400's off a 60 second recovery. Perfect conditions and averaged 66.2 for the set which wasn't too shabby. The downside was that my legs were in bits for the next few days. Hence only a short threshold run on Thursday. Anyway good to do some speed stuff and I'll be doing a few more sessions like this over the next few weeks.
On Sunday I ran in Breaffy. I took it out fairly quick and was never challenged. I went through 5km in 16 minutes and then hit the tough part of the course and had nothing. Struggled home and was disappointed with my time but I think it was one of those days were all times were a bit off. Maybe it was the heat as it must have been close to 18 degrees. Yes you read that correctly. I thought I was in 32 shape but that will have to wait for another day. An enjoyable day nonetheless and I feel like I'm heading in the right direction.
Here's a photo of me in action (courtesy of Mayo AC):
Mon - Treadmill 10.0km recovery run 37:55 (3:48's)
Tue am - 3.6km up, strides then 12 x 400m off 60 secs, 3.0km down. All up 13.3kms
Tue pm - Tuam AC easy 2.1kms
Wed - Claregalway 14.8km recovery run 57:39 (3:54''s)
Thu am - 2km up, 8.0km threshold run 28:30 (3:34's), 4.0km down. All up 14.0kms
Thu pm - Mayo AC 1.6km easy
Fri - Claregalway 9.5km recovery run 37:38 (3:58''s)
Sat - Claregalway 7.6kms east run 33:15 (4:23's)
Sun - Breaffy 10km 1st in 32:43 (3:16's). All up 17.3kms
Total for week 90.2kms
My first track session of the year on Tuesday. I eased in with some 400's off a 60 second recovery. Perfect conditions and averaged 66.2 for the set which wasn't too shabby. The downside was that my legs were in bits for the next few days. Hence only a short threshold run on Thursday. Anyway good to do some speed stuff and I'll be doing a few more sessions like this over the next few weeks.
On Sunday I ran in Breaffy. I took it out fairly quick and was never challenged. I went through 5km in 16 minutes and then hit the tough part of the course and had nothing. Struggled home and was disappointed with my time but I think it was one of those days were all times were a bit off. Maybe it was the heat as it must have been close to 18 degrees. Yes you read that correctly. I thought I was in 32 shape but that will have to wait for another day. An enjoyable day nonetheless and I feel like I'm heading in the right direction.
Here's a photo of me in action (courtesy of Mayo AC):
Sunday, October 04, 2015
Testing
Here goes:
Mon - Claregalway 9.5km recovery run 36:21 (3:50''s)
Tue - 2km up, 17.4km threshold run 1:00:02 (3:27's), 1.1km down. All up 20.5kms
Wed - Claregalway 9.5km recovery run 36:42 (3:52''s)
Thu am - 2km up, 17.4km threshold run 1:00:57 (3:31's), 0.8km down. All up 20.2kms
Thu pm - Mayo AC 1.6km easy
Fri - Claregalway 9.5km recovery run 35:57 (3:47''s)
Sat - Lactate Threshold Test Athlone IT. All up 9.8kms
Sun - 2km up, 10km treadmill threshold run 31:58 (3:12's), 2.0km down. All up 14.0kms
Total for week 94.6kms
That's a much better week - 2 good outdoor threshold runs of 60 minutes each time at a decent pace. Then I was tested on Saturday to see how the lactates are looking (awaiting results but put in a very good test). Then a treadmill threshold run on Sunday where I felt pretty comfortable at didn't max out at the top of my zone.
Snooker on Wednesday and highest break was 48 after missing a yellow with the rest for a 50....
Mon - Claregalway 9.5km recovery run 36:21 (3:50''s)
Tue - 2km up, 17.4km threshold run 1:00:02 (3:27's), 1.1km down. All up 20.5kms
Wed - Claregalway 9.5km recovery run 36:42 (3:52''s)
Thu am - 2km up, 17.4km threshold run 1:00:57 (3:31's), 0.8km down. All up 20.2kms
Thu pm - Mayo AC 1.6km easy
Fri - Claregalway 9.5km recovery run 35:57 (3:47''s)
Sat - Lactate Threshold Test Athlone IT. All up 9.8kms
Sun - 2km up, 10km treadmill threshold run 31:58 (3:12's), 2.0km down. All up 14.0kms
Total for week 94.6kms
That's a much better week - 2 good outdoor threshold runs of 60 minutes each time at a decent pace. Then I was tested on Saturday to see how the lactates are looking (awaiting results but put in a very good test). Then a treadmill threshold run on Sunday where I felt pretty comfortable at didn't max out at the top of my zone.
Snooker on Wednesday and highest break was 48 after missing a yellow with the rest for a 50....
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