Wednesday, 16 February 2011


My base training is coming along slowly as I adapt to the increased volume. The absence of speedwork certainly has taken the pressure off to facilitate the increase in volume. I pushed the weekend long runs out to 2:45 and 3:00 again covering more distance on the first day while easing back on Sunday as it's all about time on my feet. I'll keep the relatively high volume and low effort going until the 3 week taper, when I'll drop the volume right down and introduce some speedwork, just to awaken the fast twitch fibres.

Finally if you're looking for a race this weekend why not come along to Carrigaline on Sunday morning for the Eagle AC 5 mile road race starting at 11. Details of the race can be found here.

Tue 8th Feb a.m. 5.29 miles @ 8:44 pace & 114HR (Vibrams) p.m. 9.33 miles @ 8:25 pace & 128HR with 5 x 1 mile @ 7:16 pace. Wed 9th Feb 2 miles @ 8:30 pace - Treadmill Thur 10th Feb 11.76 miles @ 7:40 pace & 132HR (Vibrams) Fri 11th Feb 5.31 miles @8:02 pace & 128HR Sat 12th Feb 20.74 miles @ 7:57 pace & 133HR Sun 13th Feb 20.05 miles @8:59 pace & 124HR (Vibrams on grass) Base Week #3 (Run 74.42 miles, Bike 20.82 miles, Swim 5 km)

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