Over, around and through

Oisin11178

Today was an extended recovery run. Ran as slow as i possibly could. Nearly lost the will to live a few times.
8.39
8.38
8.58
8.50
8.53
8.51
8.55
8.44
8.46
8.40
10 miles in 1h27m59s

dare2be

Oisin11178 wrote: »

Only put in splits yerterday as i was tired. Object of the session was to start slower and finish strong. Went better than i expected. Could have dropped the last mile under 7 mins only for a patch of ice at fairview park. No water or gels again.

Why no water or gels Oisin?

I take water with me on LSR's but haven't gone with the gels yet although i will pick some up this week to try over the weekend. Lot a lover of them but better start to love them

Oisin11178

dare2be wrote: »

Why no water or gels Oisin?

I take water with me on LSR's but haven't gone with the gels yet although i will pick some up this week to try over the weekend. Lot a lover of them but better start to love them

I find if i can do my long runs without water or gels i get a great boost on race day.

Oisin11178

Speed session in the gym @ 1% incline.
1km w/u
6x1km @ 3.40 a km with 500 metres @ 5.00 a km rest in between reps.
1x1km at 3.29 a km
~2km w/d
Just over 13km for the hour.

Oisin11178

Thats exactly what i wanted for the last 3 days. 43 miles including long run, recovery run and speed session.

RAL3

Only 43 miles, ya big girls blouse...........

Might join the two of ye on Sunday for a few miles

Oisin11178

RAL3 wrote: »

Only 43 miles, ya big girls blouse...........

Might join the two of ye on Sunday for a few miles

Your more than welcome mate.

1km w/u (.625 miles)

5km in 19.13 (3.1 miles)

1km w/d (.625 miles)

7km (4.35 miles) overall. New best on the treadmill.

Oisin11178

8.43
8.35
8.23
8.13
8.17
8.16
8.18
8.18
8.21
.5 mile @ 8.00
9.5 miles @ 8.21

1 min break while talking to meno and we set off.
8.17
8.15
8.16
8.16
8.15
8.12
8.30 kyber
8.12
8.17
8.17
8.24
6.36 .8 mile @ 8.21

Total 21.3 miles at 8.20 average.

68 miles for the week.

liamo123

Oisin11178 wrote: »

8.43
8.35
8.23
8.13
8.17
8.16
8.18
8.18
8.21
.5 mile @ 8.00
9.5 miles @ 8.21

1 min break while talking to meno and we set off.
8.17
8.15
8.16
8.16
8.15
8.12
8.30 kyber
8.12
8.17
8.17
8.24
6.36 .8 mile @ 8.21

Total 21.3 miles at 8.20 average.

68 miles for the week.

Fair play Oisin...Gerat workout given the current cold snap...What marathon are u targeting???

Oisin11178

liamo123 wrote: »

Fair play Oisin...Gerat workout given the current cold snap...What marathon are u targeting???

All of them:D
Next up is a 50k in 4 weeks. Plan at the moment is sub 4.15

liamo123

Oisin11178 wrote: »

All of them:D
Next up is a 50k in 4 weeks. Plan at the moment is sub 4.15

Jez ur mad !! Best of luck with ur adventures

theboyblunder

Oisin11178 wrote: »

68 miles for the week.

nice one - with the speed work going so well too im looking forward to seeing how much you can take off that pb in barcelona

Oisin11178

theboyblunder wrote: »

nice one - with the speed work going so well too im looking forward to seeing how much you can take off that pb in barcelona

Yeah thanks mate. 50 Miles is the target this week and ~70 the week after. Im not going to taper as such for the 50Km but i will have a couple of weeks around 50 before.

Oisin11178

1Km w/u

5Km in 18.58

1km w/d

Finally broke 19 mins.

Oisin11178

6Km slow 5.30 a km

10.1km in 41.50

10 miles for the session in approx 1h14m

hot to trot

Just spotted your log. Great running going on . Well done. I'm sure you will get what you so richly deserve. Mad jealous of your pace as well .;)

Oisin11178

hot to trot wrote: »

Just spotted your log. Great running going on . Well done. I'm sure you will get what you so richly deserve. Mad jealous of your pace as well .;)

Thanks babe:D
No training the last 4 days, ive contracted a chest infection. The whole week is wrote off after such a great week last week. Betrween the weather and this its a pain in the hole:D

Magnet

Still up for champagne on the 28th...?
Get some vitimin C into ya

Oisin11178

Val champagne on the 28th?
Your right i need to htfu.

Oisin11178

1Km w/u
5km in 19.50
2 min slow
5km in 19.50
1km w/d
Approx 12.5 km
Hard enough as im still not over the chest infection.

theboyblunder

Oisin11178 wrote: »

1Km w/u
5km in 19.50
2 min slow
5km in 19.50
1km w/d
Approx 12.5 km
Hard enough as im still not over the chest infection.

great running oisin. banging out sub 20 5kms routinely now. Have you got a 10 miler/half marathon lined up before barcelona?

Oisin11178

No but im going to try a 10 mile time trial in mid jan. Intend to empty the tank so should get a fair idea where i am.
This time 6 months ago i might have stopped after 4km on the second 5km but wasnt smashed after 5km so all bodes well.

Oisin11178

After last weeks **** milage it was time for a big week.
Time for my 15 mile midweek medium long run. I did these for my pb run in april and it worked great for me.
To makes things a little bit harder i set out at 7.30 tonight in the dark.
When i started these earlier in the year i started at 7.5x a mile and took 10 secs a mile off every week until i was 10 or more below pmp and last 3 miles always the fastest.
I thought 7.5x was a little to slow so the aim war to average 7.4x.
7.59
7.57
7.52
7.48
7.49
7.47
7.41
7.34
7.40
7.45
7.48
7.41
7.15
6.59
6.51

Happy with that to be honest. Ticked all the boxes on a hard night with some nice inclines near the end.
7.38 average nice:D

Oisin11178

12 Miles at a very easy pace. Wanted to take it easy today because i wanna go long tomorrow with pmp miles sprinkled in.
8.42
8.27
8.19
8.17
8.18
8.26
8.17
8.17
8.17
8.11
8.08
7.49
Average of 8.17

Oisin11178

5 Slow miles
5 faster miles

8.26
8.20
8.23
8.29
8.29

6.55
6.53
6.51
6.50
6.48

Felt kinda rough at the end of the faSter 5 miles. It was dark, cold, raining and a full week of hard training behind me so im happy with that session.

menoscemo

Do you fancy a longish one on either saturday or Sunday?

Don't mind which day. I'd be up for 15-18.

Oisin11178

Cant im working tonight and tomorrow night. Ill be doing 15 late afternoon. Im ok for next saturday.

Oisin11178

4 Recovery miles
8.30 average
Work tonight and tomorrow night so no running tomorrow.

Oisin11178

15 miles, 8 lower than pmp. Brutal weather again. Dark windy wet ect.
Slower miles 8.30
8.13
8.02
8.10
8.02
7.58
8.03
Pmp miles
7.09
6.58
6.58
7.09
7.05
7.04
6.49
6.55
Average 7.34
63 miles for the weeks. Good amount of quality I think.

theboyblunder

great running. what are you aiming for PMP wise?