Ramping it up

First proper week back:

M - 2km up, 4 x 1.6km threshold treadmill (3:20/km pace), 2km down. All up 10.4kms

T - am - Claregalway 9.5km recovery run 40:18 (4:15's)

T - pm - Claregalway 4.0km easy run

W - 2km up, 6 x 1km threshold treadmill (3:18/km pace), 2km down. All up 10.0kms

T - Claregalway 9.5km recovery run 41:26 (4:22's)

F - Claregalway 14.8km recovery run 1:02:21 (4:13's)

S - 2km up, 8km threshold treadmill 26:45 (3:21's)

S - Claregalway 14.8km recovery run 59:59 (4:03's)

Total for the week 86.4kms

Getting the mileage up a bit and the pace improving. A good run on Sunday and managed to sneak the run in under the hour.

Midweek visit to Norwich

A few more runs on the board and starting to feel a bit fitter:

M - 2km up, 5km treadmill Z2 (16:45), 2km down. All up 9.0km

T - Sprowston 14.1km recovery run 1:03:05 (4:28's)

W - 2km up, 5 x road 1km Z2, 1.4km down. All up 8.5km

T - 2km up, 6 x road 1km Z2, 2.3km down. All up 10.3km

F - Rest/travel

S - 2km up, 6 x 1km treadmill Z2, 2km down. All up 10.0km

S - Claregalway 11.1km recovery run 47:18 (4:16's)

Total for the week 62.1km

Paces nothing flash - running around 3:30/km for my threshold road kms and a bit quicker on the treadmill. But everything is on the improve and I feel stronger every week.

My snooker definitely improving. I beat my Dad 6-0 and then 8-0 and also whopped him 13-0 at pool. Which is nice.

More of the same

The return to fitness continues:

M - 2km up, 5km treadmill threshold 17:15 (3:27's), 2km down. All up 9.0km

T - Claregalway recovery run 9.5km 42:35 (4:29's)

W am - 2km up, 5km treadmill threshold 16:45 (3:21's), 2km down. All up 9.0km

W pm - Mayo AC easy running 6.5km

T - Treadmill recovery run 7.5km 30:00 (4:00)

F - Claregalway recovery run 14.8km 62:07 (4:12's)

S - Rest

S - Treadmill recovery run 10.0km 38:55 (3:53's)

Total for the week 66.1km

Threshold pace on the treadmill getting quicker but only over short distances. I did my first run with Fintan on Friday and it was tough going. For the first time every my HR was much higher than his - oh how the mighty have fallen. Just a blip though!

First proper week back

Here goes:

M - Treadmill 10km recovery run 43:30 (4:21's)

T - Claregalway 9.5km recovery run 42:29 (4:28's)

W - 2km up, 5 x 1km treadmill building into threshold, 2km down. All up 9.0km

T - Mayo AC easy running 9.3km

F - 2km up, 5km treadmill threshold run 18:02 (3:36's), 2km down. All up 9/0km

S - Claregalway 9.5km recovery run 40:00 (4:13's)

S - Claregalway 12.4km recovery run 52:35 (4:14's)

Total for the week 68.7km

Not a bad week - just getting some miles in and starting to add a bit of threshold work in on the treadmill. Pace starting to come back and groin pain definitely heading the right way. Just need to stay focused on doing all of the stretches and exercises.