Sunday, October 29, 2017

The week that was

Training for the week:

Mon - Treadmill 7.6km easy run 30:04

Tue am - 2km up, 10km treadmill threshold run 31:40, 1km down. All up 13.0km

Tue pm - Tuam AC easy running 8.9km

Wed - 1 hour S&C

Thu am - 2km up, 16 x 400m treadmill speed session, 1,6km down. All up 10.0km

Thu pm - Mayo AC easy running 9.2km

Fri - Claregalway 9.5km recovery run 36:42

Sat - Treadmill 10.0km recovery run 36:40

Sun - Claregalway 14.8km threshold run 52:03

All up 83.0km

The S&C session consists of warm-up, activation exercises, mobilisation exercises, then S&C exercises (squats, press-ups, planks, RDLs, Bulgarian split squats, good mornings, paloff press).

My speed session on the treadmill started at 20:3km/hour and I then up the speed by 0.1km/hour after every 400m (finishing at 21.8km/hour). The recovery is 300m so as the efforts get faster, the recovery time gets shorter.

Finishing the week with my threshold run. I was running at 3:31/km pace which feels comfortable but I just don't seem to be able to get under 3:30/km without a huge effort....

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