A Rainy Wednesday

Another Wednesday low intensity run today. I averaged out at 4.29min/km for 15.30km as can be seen below.

http://connect.garmin.com/activity/455667858

It was an awful evening with heavy rain and very bad visibility on the road. A big section of this run is on side roads near the city, meaning lots of traffic and also meaning I spent alot of time dodging floods, being soaked by passing cars and enjoying the odd jump into a muddy drain, just to make things interesting!

It has been a good week training wise since the race Saturday. A gym session Monday with spinning and running speed intervals and a good TRX and core/stretching session thrown in. A similar but less hectic session on Tuesday followed by some soccer training all went well.

Another fast race awaits on Saturday next with the Cong Cunga duathlon, taking place in Cong, Co. Mayo. There will be a strong field but I really just want to use it to work on my speed and as a different kind of training. It consists of 5k run, 20k cycle and 2 k run. Not my usual endurance and more of a sprint.

Time to cook now and get ready to watch Ireland play Serbia in a soccer friendlie, so feet up for the night!

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Tonabrocky Run-Low intensity Wednesday

Training route on Garmin

http://connect.garmin.com/activity/451876119

An average 4.24min per kilometre today. A steady pace where breathing was easy and I enjoyed myself. Another mid week long run and I am starting to comfortably add some distance to my running. I find after a few years of trying to run 5-10kms fast that these longer runs are very different for the legs but also very enjoyable at the same time. The plan now is for a rest over the next two days with some stretching/flexibilty and a bit of core work. Then its a 10km road race in Kinvara on saturday to try to dip under my pb of 36.40.