Running (Road)29:29 5.23 km (5:38 / km) +47m5:24 / km ahr:135 max:147 shoes: Asics Gel-Noosa FF 2 (Pink)
Heavy/tired legs from last nights workout but shuffling along ok. Fire Warden training course today in work but should get in a lunch lap with Donal.
Looks like I've the use of some SI kit for the weekend, have to sort out all that stuff tonight to go for printing tomorrow.
Running (Road)41:48 8.57 km (4:53 / km) +77m4:40 / km ahr:141 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)
Pressed for time Runch with Donal. Had a course this morning in work that ran on a bit and ate into valuable training time! Khyber loop today instead of the full lap. Probably get similar done tomorrow.
Running (Road)27:55 5.1 km (5:29 / km) +45m5:15 / km ahr:131 max:143 shoes: Asics Gel-Noosa FF 2 (Pink)
Good workout on the track tonight with Coach and Alan (hanging a bit off the pace). Lots of laps! Legs were a bit tired before hand and after the first few I was a bit panicked that we had started a bit fast but held it together alright. Consistent splits tonight, but probably need to focus more on consistency in the recoveries too! Paced all the 16 reps myself.
Few miles before and after to up the daily distance a smidge.
Running (Road) warm up/down 41:30 6.9 km (6:01 / km) +96m5:37 / km ahr:131 max:152 shoes: Asics Gel-Noosa FF 2 (Pink)
Shuffle in the rain over to the parkrun meeting point for 9am. Grabbed the course signs and stuck them out, no Shane this week so no chat. Then a short loop with Angus T who was doing some parkrun touristing
Running (Road) tempo 16:59 4.97 km (3:25 / km) +49m3:15 / km ahr:162 max:189 shoes: Asics Gel-Noosa FF 2 (Pink)
Blustery and wet morning but we started off fast enough. Legs still a bit tired, even during a recovery week, from a few big weeks but was able to hold on for a sub17....just......and faster than last week. 8sec slower than my course PB. 4th sub 17 on this course too. Orienteers taking places 1 and 3 and an ultra-runner in 2nd!
5th fastest parkrun in Ireland today
Running (Road) warm up/down 35:49 6.69 km (5:21 / km) +74m5:05 / km ahr:143 max:165 shoes: Asics Gel-Noosa FF 2 (Pink)
Longish cool down with company for sections! Angus T, Gavin B, Michael and Christina. Home for some rugby (disappointing rugby)