Sunday, April 03, 2016

A man with a plan

Knuckling down time:

Mon - Claregalway 14.8km recovery run 54:48 (3:42's)

Tue – 2km up, 10km treadmill Z2 31:47 (3:11’s), 2.0km down. All up 14.0km

Wed – Treadmill 10.0km recovery run 36:22 (3:38's)

Thu – 2km up, 12km Claregalway Z2 40:42 (3:24’s), 2.1km down. All up 16.1km

Fri - Treadmill 10.0km recovery run 36:12 (3:37's)

Sat – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Sun – Claregalway 11.1km recovery run 42:05 (3:47's)

Total for week 86.7km

I’ve entered the Night to the 10,000m PB’s in Highgate, London on May 21st so that’s my focus now (sub 32 mins just to get an entry). I’ll run a few local races as tune-ups and the plan is to run 31:30 on the track in May. Should be a great night and once my race is out of the way it will be time to kick back with a beer and watch the big boys going for the Rio Qualifiers.

Training-wise – an okay week. The Saturday session was a killer and I did my usual protocol of 3:00/km pace at 2% incline. More of the same and the pace should start to improve over the next few weeks.


TokyoRacer said...

Wait a minute - you did a 31:47 10k on a treadmill with 2% incline and you're only aiming for 31:30 on the track in May?

BeerMatt said...

TokyoRacer, the 2% incline was for the 6 x 3 min intervals on Saturday. All of my other treadmill running is done at 1% incline (including the 10km you mention)...

I hope your training is going well!