Another Tempo night. This was a repeat of last Monday’s 30 min @ 4:40 session. Everything went pretty well. I decided there was no point in going any further than 30 mins at Tempo at this stage as I’m only training for 5kms. My plan is to hopefully see improvements in HR efficiency over the next few weeks by doing similar runs at similar pace/distance. Once it has settled down I will drop the pace to 4:35/km before once more waiting for HR to get more economical.
Tuesday, 9th December 2014 – Rest day
Took a rest day and enjoyed the Gunners thumping Galatasaray!
Wednesday, 10th December 2014 – 6.3km Raheny F4L 3 Mile Race (20:42)
Back to Raheny for my first 3 Mile race of the League. With it being so close to 5km I decided to aim for a sub 21min time. Started off quite reserved and could feel the benefit of this by the first km split where I was holding 4:13 even though the target pace was 4:20/km. I was still feeling very strong so the next split was 4:18 gave me confidence to get a good time. Third and Fourth splits were 4:16 & 4:19 so I was very confident in the run in to the finish as a 4:07 pace brought me home in 20:42. This gave me great assurance that the training is paying off and I hope to be in the ballpark of a sub 21 5k pretty soon.
Thursday, 11th December 2014 – 7.4km Steady (5:06/km)
Met Anto after work for this run and after 2km we realised we were both trying to keep up with the other, hence the slightly faster pace. We kept with it regardless. A good run and feeling well after last night.
Friday, 12th December 2014 – 7.4km Easy (5:25/km)
An easy run around the regular loop in advance of my office xmas party this evening.
Saturday, 13th December 2014 – Rest Day
Out for my work office party last night and was in a heap all day. Needless to say it became a rest day.
Sunday, 14th December 2014 – 7.4km Easy (5:50/km)
A very relaxed jog to get the legs turning over. Nothing more.
RTW: 5 from 7 days
DTW: 36.5km
DTY: 2,453.3km
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