Running (Road)13:58  2.8 km (4:59 / km) +14m4:52 / km shoes: Asics Gel Noosa-Tri11
Jog across to the train station, almost got caught out for time, made a bad decision. Made it to the station at 11:13 with the train leaving at 11:15
Running (Trails)1:57:57 17.6 km (6:42 / km) +667m5:38 / km ahr:149 max:169 shoes: Asics Gel Noosa Tri10
Met Jens in Glouthane and we went to Curragh Wood to do some laps. About a 5km loop of the forest with some nice climbs. Nice morning and solid long run. Talking about the Armagh weekend and sharing my knowledge and advice as regards control location and noticing where control descriptions are more important. Chatted about footwear, general running and motives as well.
Running (Road)17:08 2.94 km (5:50 / km) +34m5:31 / km ahr:143 max:162 shoes: Asics Gel Noosa-Tri11
From the train station back home via Aldi to get something for lunch.
Running (Road)14:58 2.62 km (5:43 / km) +6m5:39 / km ahr:148 max:157 shoes: Asics Gel Noosa-Tri11
About 20minutes to cook and eat before jogging across to work
Running (Road)16:18 2.82 km (5:47 / km) +20m5:35 / km ahr:133 max:142 shoes: Asics Gel Noosa-Tri11
Drove the electric pallet truck tonight, thought since I'm done on Friday I need to hit a few expensive things first! Lock up took longer than usual so I had to hang around for a good bit after, not running till some time after 2115 despite finishing at 2100.
Running (Road)12:25  1.89 km (6:33 / km) +3m6:30 / km shoes: Asics Gel Noosa-Tri11
Jog back the course a bit and then back to the start line. No breakfast again before this so will see how it goes.
Running (Road) race 13:42  4.0 km (3:26 / km) +22m3:20 / km shoes: Asics Gel Noosa-Tri11
3rd one of these I've been able to make this year. Went with a clearer plan this week and tried to execute it, despite the start being a bit messier than I expected. Frank O'B was leading at the first tight bend, then Sean, Nigel, Paul, Brendan and myself formed the lead group. Sean pulled away and then we were strung out, Nigel, Paul, Brendan, me, Frank. I had Frank on my shoulder and he came past so I sat it until the back straight. Drove for home up the bit of a hill and he kicked from 800m out. Forced me to up the pace.....which I dont have at the minute. Had done the damage to him on the back straight forcing him to work though.
Progress with the time. 13:51 (8th), 13:54 (4th), 13:42 (4th). See where I am this time next month maybe if I can make it.
Running (Road)19:14  2.65 km (7:16 / km) +2m7:14 / km shoes: Asics Gel Noosa-Tri11
Gentle lap with zacosh after. Tired legs so just took it slowly
Turbo Trainer30:00  16.78 km (1:47 / km)
Watched some of a documentary about the fauna of New Zealand. Legs feel heavy after this morning.