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.