WEEK SEVEN Monday 13th August Base Training
Weight - 75.2 kg
H.R - 52 Bpm
Run - 6.21 pm - Long Run with 6 mile at marathon pace - 18 miles - Strandhill - Sea road - I.T - Back Avenue - Pearse road - Dual carriageway - Ransboro - Strandhill
Time - 2.18.41
Av pace - 7.42/mi
Av H.R - 147 bpm
Stats : 8.04 / 132
7.46 / 140
7.40 / 143
7.35 / 143
7.52 / 142
7.45 / 144
7.56 / 146
7.41 / 143
7.53 / 153
7.43 / 154
6.45 / 157
6.48 / 159
6.52 / 159
7.20 / 158
7.57 / 154
8.02 / 145
8.17 / 146
8.47 / 146
Comments : Went out for a long run since I was working yesterday. Felt good for first 10, then decided to add he 6 miles at marathon pace on hilly course. Ran the first 3 but faded after I hit a big hill. Learned from mistake as I was told to run the marathon paced miles on the flat. Good workout all the same.
Average pace still good and although pace not @ marathon pace with hills the effort was good and at times in marathon you will feel discomfort as today so no real harm.
ReplyDeleteA good 18miler with pretty flat finish would be starting at racecourse-back avenue-over foot bridge- hospital-clarion road-right at Rauthbraughan(take right after Abbotts and left at crosroads into Teesan)Right at Elliotts corner -Out Bundoran Rd towards Rathcormac-left at the County council yard(top of hill before Rathcormac)- Follow road and right at junction over by Cregg house( will hit 8 miles just after this junction that when you start at marathon pace)-When you get to Rosses point road straight into town up summerhill and out Dual carriageway until you get 6-8 miles marathon pace.These mar pace runs are excellent workouts