Running (road)2:07:34 22.2 km (5:45 / km) +512m5:09 / km ahr:159 max:187 shoes: Asics DynaFlyte2 19
Long with Conor
Started along the river path to Marlay, bit of a Marlay lap top Taylors. From there an effort to Fairy Castle via the boneshaker. Conor dropped me fairly quickly and I just tried to keep the suffer on. Glorious day in the sun up there. Time was OK but not great. Then a long way down via Fernhill for distance and fun. Fairly tired by the end but good way to get out of the house for sure.
Monday - am easy 40min run, pm have some plans for drinking over google hangouts! Tuesday - Paddy's day, so day off work. Will do something a bit longer but close to home Wednesay - Easy 60 min Thursday - Tempo, depending on how the body is. Would be tempted by a progression Friday - rest or possibly 20 mins very easy if I feel like I need to leave the house Saturday - I'll do some shorter intervals Sunday - Long one. Go for the > 2 hours again
7 AM
Running (road)34:35 6.53 km (5:18 / km) +32m5:10 / km ahr:164 max:178