Last Thursday the tempo was fairly uneventful and generally it went well enough. I repeated Tuesdays course - only quicker. 5.62 miles in 35:52 (i.e. 6:23 min/mile @ 165bpm). The mile splits were 6:29 (147bpm), 6:26 (162), 6:38 (166), 6:19 (171), 6:12 (171), 6:05 (178).
A night out on Thursday night was enough to make me too tired on Friday to get motivated enough to run. So no run on Friday - just re-hydration!!
Saturday was a family day so no chance for a run either. This meant that I definitely needed to run today. A long run was planned at an easy/steady pace. But having stayed in bed half an hour to long time was against me. So 12.5miles was 'all' I could fit in!! The course was into Cork City centre, over Sundays Well, out to Bishopstown, back to Turners Cross and back to Douglas. For those unfamiliar with the geography...
The easy bit never really happened and most of the miles were in approx 7 minute pace or less but it felt easy (except for the last mile!!). It's amazing how revitalising a few days rest can be!! In all 12.55miles at an average of 7:09 (156bpm) was the end product (1:29:40).
I'm a bit obsessed with mile splits lately so here's how this run went mile by mile - 7:09 (134bpm), 7:08 (145), 7:04 (154), 7:10 (153), 7:28 (158), 7:02 (156), 7:09 (160), 7:07 (158), 6:58 (159), 6:58 (161), 6:53 (162), 7:42 (168), 7:03 (169).
Week Total (23/02/09 to 01/03/09) - 4 sessions
31.45 miles - 3:35:23 - 6:51 min/mile avg - 158 bpm
Next week will be a taper of sorts in a effort to be 'refreshed' for the race in Ballycotton on Sunday. My diet has been a bit erratic lately so I'll also try and eat a bit healthier!!