I really need to vary things a bit….
Mon – Treadmill 10km recovery run 37:30 (3:45’s)
Tue am – 2km up, 10km treadmill threshold run 32:00 (3:12's), 1km down. All up 13.0kms
Tue pm – Tuam AC easy run 7.2km
Wed – Treadmill 7.3km easy run 30:00 (4:07’s)
Thu am – 2km up, 10km treadmill threshold run 31:59 (3:12's), 1km down. All up 13.0kms
Thu pm - Mayo AC easy run 7.6km
Fri - Claregalway 9.5km easy run 39:20 (4:08’s)
Sat – 2km up, 8 x 1km treadmill threshold intervals, 1km down. All up 11.0kms
Sun – Treadmill 10km recovery run 38:30 (3:53’s)
Weekly Total 88.6kms
Consistent mileage and pace getting better. Groin still not right but manageable, I’ve come to the conclusion that the problem is my abductors which are like steel rods and then I’m getting referred pain in the groin. So plenty of foam rolling which definitely helps. I pushed the threshold reps on Saturday working up to upper zone – starting at 19.0km per hour and then working up to 19.7km per hour by the end of the session.
The heavy Christmas socialising has started. Not complaining as I like a pint or two....