Happy with how things are going – peaking nicely for the 10,000m in 2 weeks:
Mon - Treadmill 10.0km recovery run 36:56 (3:42's)
Tue – 2km up, 10km threshold 31:04 (3:06’s), 2.0km down. All up 14.0km
Wed – Treadmill 10.0km recovery run 36:42 (3:40's)
Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 11.0km
Thu pm – Mayo AC easy 4.9kms
Fri – Treadmill 10.0km recovery run 36:12 (3:37's)
Sat – 2km up, 5 x 2km, 2 x 1km threshold building into tempo, 2.0km down. All up 16.0km
Sun – Clarinbridge 19.8km easy run 1:22:06 (4:09’s)
Total for week 95.7km
The kids off school this week so lots of treadmill running. I’m getting good at it!! New PB on Tuesday for my bog standard threshold run and I didn’t even hit top of zone so must be getting fit. Some good sessions on Thursday – running intervals at 3:00/km pace on 2% incline off a short 60 second recovery. Plus a good session on Saturday where I was upping the pace throughout the session with the last few efforts up above threshold. A good long run with the lads to finish off the week.
No niggles at the moment and the body is holding up well. I’m planning a couple of track sessions in the next 2 weeks and that will be my final prep for the 10,000m….