Weekending 14/1/18

2nd week of 2018 done.
Monday started off with the normal 5k easy run. This was an after work run. The heart rate is starting to be a little more consistent on the easy run and not spiking as much as it was.
Tuesday was a 6k tempo run with 900m warm up and cool down. A bit like that last week it took me a little while to get into my grove but once i was in it the pace was very good. I ended with a 4:46 average for the 6k.
Saturday at parkrun was my next session due to fog making running a little to iffy to do. I decided the parkrun would be taken easy but also had no watch so could not measure heart rate. But 26.10 was my time for the parkrun so will consider that an easy run in my books. My plan was to start and the back and chat to a few people along the way. Near the end of the first lap I bumped into Alica Ashmore and stuck with her till the end.
Sunday was the good old reliable long run. This week i was stepping up to 14k. So i decided to try a different route. So i started in Celbridge running to Maynooth. Onto collinstown turning up onto the interchange towards Castletown then onto my normal 5k route. I ended with a 5.23 average for the 14k which is nice for this period of the training.
For Cork i want that near the minute mark and in Berlin to be under it. At this period of the training I am focusing more on heart rate and distance but always nice to see the baseline for time so you know that work that has to be done.
Hopefully the early morning runs will be back on Monday and Wednesday, also next week we have the VHI Roadshow and David Gillick visiting parkrun so will make for something a little different then normal. 
Yearly running total 74.2k
Average weekly milage 37.1k
I need to hit 30.8k weekly average to hit my yearly target.
Till next Sunday enjoy folks. 

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