Conditions: Hot with a bit of wind to cool me down.

Avg temperature: 25.4 °C

Remarks: What a great day, this was the first run of my holidays and while I should have completed it on grass I couldn’t help myself but run from Goleen to Crorkhaven and back.

As the weather was so warm I brought water with me – first time this year.

This was also the second run with my new runners.

My right ankle was at me before the run, and it most definitely remained at me during the run, but it didn’t stop me enjoying the run or doing the 10 miles as scheduled.

Recovery: Today I’ve started to take a protein drink after the run with added creatine. I’m hoping the creatine will reduce my recovery time and help with adding muscle.

Avg HR: 135 bpm
Max HR: 160 bpm

Running Dynamics
Training Effect: 3.1
Avg Run Cadence: 178 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.3 cm
Avg Ground Contact Time: 246 ms
Avg Stride Length: 1.05 m