Sunday, November 08, 2015

Three threshold runs

Starting to take shape:

Mon - Claregalway 11.1km recovery run 42:19 (3:49's)

Tue am - 1.0km up, 12km threshold 40:58 (3:25's), 1.0km down. All up 14.0kms

Tue pm - Easy running Tuam AC 11.8kms

Wed - Claregalway 9.5km recovery run 36:19 (3:49''s)

Thu - 2.0km up, 10km treadmill threshold run 31:36 (3:10's), 1.0km down. All up 13.0kms

Fri -  Claregalway 14.8km recovery run 56:02 (3:47''s)

Sat - Claregalway 9.5km easy run 38:36 (4:04's)

Sun - 2
.0km up, 17.3km threshold 59:31 (3:26's), 1.8km down. All up 21.1kms

Total for the week 104.8kms

I feel like I'm in good nick. I haven't trained as hard as I did last year for the Norwich half but I feel like I'm in similar shape - certainly less knackered. I've done lots more runs outside this year and I'm trying to limit my treadmill runs to one per week. Last year this was 2 or 3. My go-to treadmill session of 10km threshold top of zone had me running a new PB this week of 31:36 - that's 19.1km/hour pace for the entire run. Not bad going but it's a tough session - you have my word on that. So I feel strong, maybe the pace is a little off but it's all a balancing act. So half marathon sub 70 minute attempt number - lost count - is nearly here. Please let it be a good day conditions wise - I'm certainly due a good day.....

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