Timber!!

scotindublin wrote: »

Great week Shane; bit of Whitty pacing on the Sunday run aswell!

Just 100 miles less for the week C!!

Monday: Off

Tuesday: Session 5 mile tempo. Splits 5.58, 5.59, 6.02, 5.59, 5.57. A couple of nights on the beer over the long weekend had me thinking id probably pay for it in this session. Started in a group of 6 or 7 that soon splintered to a 3 after about a mile. Felt alright until 3 miles but started working to hold pace from there, also the other two lads pushed on ahead of me so last 1.5 was solo. Wasn't looking at the watch so initially I thought it was me slowing but turns out they just picked it up to 5.50 for the last 2. Good to get this one done, felt tougher than the last time we did this session.

Wednesday: 5 miles 7.44 pace

Thursday: Session 16x400 More or less the same as last weeks session with another rep added to the middle set. So it was 3 sets of 5, 6 and 5 with 3 mins job between sets.

Big group for this one and it got a bit tasty in the last set. Mostly felt good, the last three of the final set were tough as you'd expect as that's probably even faster than mile pace for me.

86, 83, 84, 84, 82
77, 80, 80, 79, 80, 77
77, 75, 72, 73, 73

Friday: 6 miles 7.41. Looking at this it was probably a bit quick after those 400s. One (of many) things I'm bad at is setting out to deliberately run 8.30 pace or whatever as a recovery. I just go out and jog and pay no attention.

Saturday: 8 miles 7.38 pace: Easy hour. Feeling the fatigue.

Sunday: 12 miles 7.40 pace. One word. Bolloxed. That session of 400s really bit me hard. Again, no shock as the last few were at mile pace. Had 14 planned but was considering binning this by 10. Probably should have done actually, I ended up doing 12 out of stubbornness but it was like one of those runs you get towards the end of a marathon block. Nothing there.

50 miles for the week.

Recovery week this week which is needed and then the 10k on Sunday. Its a tricky week for me with work so I wont make the club session on Tuesday, Ill probably just drop it anyway or do something very very light.

For Sundays 10k, getting into the 35 min again is out of the question with the course, id take a 36.59 now to be honest so will be interesting to see how it plays out. Hopefully I can freshen up and give it a decent lash anyway.