Conditions: Well it was 22:30 before I started this run and it was very dark, the average temperature was 21.6 C, no real wind – a nice night.

Remarks: As it was late I nearly didn’t do this run, after I forced myself out the door it felt great. for the first few minutes I feel I was running too fast to get my heart rate up to 125, and after that I settled down.

With my average pace being 8.11 min/mile I feel maybe I’m running too fast for these easy runs, maybe my heart rate is low and in reality I should be running slower, or hopefully this is the pace my slow runs should be at and I’m getting a better training effect by doing them at this pace.

During the run, my right ankle made its presence felt.

Recovery: I was exhausted, I got home from work just before 6pm as I had a conference call to run, and Sinead needed to leave for a 6:30 appointment.

After dinner – I fell a sleep on the couch and I didn’t wake up until 9:30

Energy Levels During the Day: ok until I got home.

Average Heart Rate: 127 bpm
Max Heart Rate: 139 bpm
Training Effect: 2.7