Day 18 – 4 x 1 mile intervals

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Conditions: Great 🙂 it was cool and bright, about 10°C with a light breeze.

Remarks: I felt great – I don’t think anything could have gone wrong with this run – The 20 minutes of a run with Niamh went well and we had a great chat. the easy run (about 11 minutes) down to the rugby field was a bit faster.

The intervals were great, I felt like I was flying.

After the run I remember thinking my right ankle (inside front) was a bit tender. I had changed the lacing of the runner to make them fit better (which I think has worked) and maybe the different lacing was the issue – not sure but as I type this I’ve no pains or aches.

Recovery: I feel great 🙂 a good stretch which drinking 60g protein shake, followed by dinner and lots of water.

I took my vitamins just before going to bed – I hope all this vitamin c will help avoid what Fionn has picked up (Virus)

Energy Levels during the day: I’m buzzing, I’m sure the weight has been lifted off my shoulders at work, and with the win in Stockbridge has me on high.

Am I over the jet lag, I’m not sure yet.

Heart Rate:

Warmup: Average: 134 Max: 184

Intervals: Average: 144 Max: 162

Pace: Warmup

Split
Time
Distance
Avg Pace
Summary 32:18.0 3.50 9:14
1 9:56.2 1.00 9:56
2 10:01.7 1.00 10:02
3 8:04.4 1.00 8:04
4 4:15.7 0.50 8:34

Pace: Intervals

Split
Time
Distance
 Avg Pace
Summary 46:53.7 6.17 7:36
Interval 1 6:28.5 1.00 6:28
Recovery 1 2:30.8 0.28 9:06
Interval 2 6:22.8 1.00 6:23
Recovery 2 2:35.2 0.25 10:10
Interval 3 6:22.3 1.00 6:22
Recovery 3 2:40.1 0.23 11:21
Interval 4 6:24.2 1.00 6:24
Cooldown 9:28.4 1.00 9:28
Cooldown 4:01.4 0.40 10:03

The Intervals are all faster than planned, and the recovery runs are up to 10 seconds longer than they should be. I’ll have to do better with the recovery runs – program the watch.

Great run 🙂 I’m ready for Dublin – bring on the long run on Sunday.

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