A couple of sharpeners in here:
Mon - Claregalway 9.5km easy run 38:48 (4:05's)
Tue – 6.3km up, 6 x 1km off 90 secs jog 200m at the track, 4.8km down. All up 18.1km
Wed – Claregalway 9.5km recovery run 36:35 (3:51's)
Thu am – 2.0km up, 10 x 3 mins treadmill threshold, 1.2km down. All up 13.0km
Thu pm – Mayo AC easy 3.2kms
Fri – Claregalway 14.8km recovery run 55:54 (3:47's)
Sat – 2.0km up, 10km treadmill threshold 31:19, 2.0km down. All up 14.0km
Sun – Claregalway 11.1km easy run 43:09 (3:53’s)
Total for week 93.2km
My first track session in about 7 months on Tuesday. A good group to train with and was happy to work up through the gears throughout the session. Times were 3:01, 2:58, 2:58, 2:58, 2:57 and 2:57. Very happy with that but it didn’t come easy. Happy to hang on and the last rep was my quickest (2:56.5).
More treadmill threshold work on Thursday (intervals) and Saturday (continuous). I didn’t push the session on Saturday as it was so hot that I thought I’d collapse. So kept a lid on it.
A big drink with the neighbours on Saturday night which took the edge off my Sunday run. Some people never learn….
One week to go. Some more short speed stuff on Tuesday and then easy running for the rest of the week. I'm in race 3 on Saturday which means I'll be one of the back-markers trying to hang on. The plan at this stage is to run the first 5km in 15:45 and then hang on....