5km Recovery

https://connect.garmin.com/modern/activity/881719363

5km
31:15 (6:14)
49m gain

After night shift. Just getting out, slow and minimal effort.

Biggest week in 4 months: 54.7km

6km Recovery

https://connect.garmin.com/modern/activity/880591254

6.01km
34:40 (5:46)
60m gain


After night shift

6km Recovery

https://connect.garmin.com/modern/activity/879710667

6.31km
35:00 (5:33)
87m gain

Have had 9 days free of work, and go back tonight - has been good to be able to run each day which was my goal 9 days ago. Not sure how I will fit training in around work still.

4x4min (3min recovery)

https://connect.garmin.com/modern/activity/878794654

980m (4:06)
950m (4:13)
960m (4:10)
910m (4:24)

Ran it on Comleroy Rd which is an undulating stretch of road, so a bit of uphill and downhill. I think I could have been a bit closer to 4min pace on the track.

Had GI problems after the 3rd interval and had a poo behind a tree. Didn't feel great after that.

10km Aerobic Base

https://connect.garmin.com/modern/activity/877616589

10.24km
53:24 (5:14)
105m gain

Legs are tired. Have run 7 consecutive days.

6km Recovery

https://connect.garmin.com/modern/activity/876626215

6.07km
34:47 (5:44)
51m gain

8x400m (400m recovery)

https://connect.garmin.com/modern/activity/875696280

10min warm up

1:29, 1:32, 1:30, 1:31, 1:30, 1:30, 1:33, 1:33

10min cool down

Will try and have a stab at Daniels 'Blue' plan, just see how things fit in. It is one shorter interval, plus one tempo session a week. Plus a long run of 60 - 90mins - although I'd prefer to be hitting 120mins.

Will be feeling this tomorrow.

13km Aerobic Base

https://connect.garmin.com/modern/activity/874302905

13.03km
1:06:07 (5:04)
97m gain

Longest run since 3/5. Last three weeks I've only run once a week - half hour, good to get a 37k (!) week done. Big hill in the middle - and have lost all my endurance. Will be a long road back.

7km Aerobic Base

https://connect.garmin.com/modern/activity/873073400

7.01km
35:44 (5:06)
74m gain

Threw in one very steep hill which knocked me over for the rest of the run.

6km Aerobic Base

https://connect.garmin.com/modern/activity/872385478

6.32km
32:02 (5:04km)
74m

My legs are actually sore from yesterday. Belly full of junk food.

6km Aerobic Base

https://connect.garmin.com/modern/activity/871399376

6.01km
29:38 (4:56)
55m gain

Bloody hell - this was almost tempo pace.

5km Aerobic Base

https://connect.garmin.com/modern/activity/868085671

5.34km
29:31 (5:31km)
50m gain

Post night shift shuffle.

6km Aerobic Base

https://connect.garmin.com/modern/activity/861716396

6.34km
33:04 (5:13)
38m gain

6km Slow

https://connect.garmin.com/modern/activity/856327348

6.08km
34:02 (5:36)
65m gain

Didn't run a for a week. I have lost the mojo for it.