Running (off-road) hills 1:35:44 14.69 km (6:31 / km) +482m5:36 / km ahr:136 max:178 shoes: Saucony Kinvara 14 - 2023 - W
3x 8min hills, 2min uphill jog recovery + bonus 200m uphill sprint to the summit.
From home as I didn't have the car and if I did it would have been a pain to drive anywhere with parades on at this time. Didn't go early because I was up late. This did mean it was 5/6ths on road with only the last half of the last interval being on trail. there's a more traily boneshaker route that's the segment on Strava but it would have been too quick I think.
Warmup was feeling a little heavy but doing strides no hamstring pain was fantastic. Down to Marlay park to start. First 8 was decent, not going crazy fast but setting new Strava PRs all the same. Steep enough so definitely a grind but tried to keep the leg turnover up. Second one started with 30s on the brief flat bit, and then there was traffic which interrupted the rhythm right before a short steep off-road section so getting the HR under control after that was tough but think I managed well, was tiring towards the end though. Last rep had ~3:45 on the road before turning onto the short flat section up to the summit on the trail. Worked hard here, was struggling to keep standing and body very much wanted to walk, especially in the few sections with big step ups but pushed through, still leg turnover felt a little slow. After the last 2 min uphill jog recovery I was ~200m from the summit so I did a bonus sprint for that.
Sat down for a minute and then jogged back home down the hill. Felt recovered pretty quickly and by the end was feeling energetic! Running past the Blue Light with sun shining on Paddy's Day I was sorely tempted, and maybe would have been convinced if I wasn't solo :(
Running (road)57:18 9.13 km (6:17 / km) +189m5:41 / km ahr:127 max:157 shoes: Inov8 Roclite '23
Barnaslingan & Carrickgollogan. Yet again a foggy damp day. Did some nice loops in Barnaslingan though and then only had to the big lap in Carrickgollogan. Few strides after the hill, probably could have done these closer to the emd but how bad. Legs feeling decent.
Running (off-road)1:05:10 9.54 km (6:50 / km) +414m5:37 / km ahr:155 max:185 shoes: Inov8 Roclite '23
Getting my hair cut and it needed a wash so seemed like I may as well run before that. Some work to do on the Taylor Swift costume this evening so also good to have some more time for that. Up 3rock first thing. Legs definitely could feel yesterday. Wasn't moving very fast on the climb up at all. Grand morning lower down but a bit windy and foggy up top. Enjoyable to get out though.
Running (road) intervals 1:16:26 13.77 km (5:33 / km) +54m5:27 / km ahr:135 max:181 shoes: Saucony Kinvara 14 - 2023 - W
12x1' on/off@hard/float
Left work early enough for it to just be bright the whole time :) Herbert park for the first time in a while. Lovely in the daylight. Saw a lady in an NTNUI top at one point which was a surprise. Was feeling pretty energetic on the way over, few drills and strides too, hamstring seemed to be doing alright. Still not 0 pain but very low. Started the intervals slowish to ease into them was the plan. Lasted about 2 reps that. The paces on my watch were a bit wild though so mostly was going off feel, trying to push on the on and get pack to that moderate kind of pace on the off. Looks to have to done the job mostly alright. Was fairly spent by the end though, last 2 reps I was digging. 2nd last float was a bit quick and I really paid for it on that last one. Once I took 2 mins I was good though and back to the office was no problem.
Original plan had been to cycle in today, but on getting up and looking out the window I decided against it. Properly fierce gusts and rain on the way so it didn't seem very fun. Also a work dinner this evening so I wasn't massively enthused by cycling home from that either. Instead on the x-trainer in work. Hamstring having far less problems with this than it was a month ago.
Swimming30:56 [3] 1.25 km (24:45 / km)
Also a swim. In theory I probably should have done this in the afternoon, but I had a look at my calendar after the x-trainer and realised there was no space after 11 so straight away seemed as good a time as any. Felt weirdly good at swimming, was able to stay on a 3 stroke per breath schedule. In the last 5 mins I set a goal of each double length should be faster than the last. Started at 75s and got down to 60s, but that was on double stroke breathing and needed a rest after. Did two single length sprints at the end for run, with a breakstroke back in the middle. About 20s.