Running (road) warm up/down 14:20 2.04 km (7:02 / km) +1m7:01 / km ahr:156 max:182 shoes: New Balance Vazee
Down on Irishtown track with ColmM, jonnyq, BradLund and CillinC. Few random laps and then some strides and drills. Small bit ad hoc but warmed up nicely.
Running (road) race 11:26 3.03 km (3:46 / km) +1m3:46 / km ahr:163 max:178 shoes: New Balance Vazee
3K TT on Irishtown track. 5s off PB from 2014 that was on grass and maybe a bit short. Storm Ali probably had a non 0 impact.
Plan was to aim for 90s laps and then press on towards the end. Stuck with the guys for the first 200 to get at least one straight with a bit of shelter from the wind. That didn't feel too quick but let them go and ran my own pace. Mostly got it fairly well the the 3rd last lap I suffered a lot. Just felt like the wind was stronger for the lap but then I was close enough to the finish to just fight it out. Glad I remembered the inhaler.
41, 91, 91, 92, 92, 97, 93, 89
Running (road) warm up/down 19:22 2.81 km (6:54 / km) +5m6:51 / km ahr:141 max:159 shoes: New Balance Vazee
Loosening out the legs. 2 laps then sent the lads off to Cillin's office while Jonny and I turned around back to Irishtown.