weekending 21/1/18

This week started with an easy 5k bright and early on Monday morning at 5am. Heartrate was in Zone 2 for the full run so it is getting more used to running at the slower pace. The average HR was 128 bpm.

Tuesday: was meant to be a 6k tempo but after nearly fall a number of times from the bus stop to my house I figured the snow may have beaten me on this occasion.

Wednesday: was another 5k easy done in a similar time to monday but as an evening run. The average HR was 131 bpm yet again stayed in the right zone for the run.

Thursday was a 6k tempo run. Little faster then the week before off a similar heart rate. will be nicer once the evening get brighter so i’m not doing these runs in the dark. Average heart rate here was 170 for the tempo portion so it will be possible to push a little harder next time to get it up to around 175bpm.

Saturday: Was a working day for me as I was RD in Castletown for the VHI Roadshow and David Gillick so no running done for me but it was a great morning overall.

Sunday the week finished with a 14k LSR. This weeks run was about 5 mins slower then the week before not sure do we blame that on the weather or me being out the night before. Heart rate I was happy with as it came in at 162 for the long run portion 165 being the end of the 3rd Zone. I took my normal route from Celbridge to Leixlip and up to Castletown House.

Next weeks long run will be replaced by a 5k race as I take on the Charlie Curran 5k. But i plan to get two easy runs and two tempo runs in during the week.

107/1600k run for the year see ye all next

20 January 2018; Event Director Philip Slattery during the Castletown parkrun where Vhi hosted a special event to celebrate their partnership with parkrun Ireland. Vhi ambassador and Olympian David Gillick was on hand to lead the warm up for parkrun participants before completing the 5km free event. Parkrunners enjoyed refreshments post event at the Vhi Relaxation Area where a physiotherapist took participants through a post event stretching routine. parkrun in partnership with Vhi support local communities in organising free, weekly, timed 5k runs every Saturday at 9.30am. To register for a parkrun near you visit www.parkrun.ie. Photo by Piaras Ó Mídheach/Sportsfile *** NO REPRODUCTION FEE ***
20 January 2018; Vhi ambassador and Olympian David Gillick with Event Director Philip Slattery after the Castletown parkrun where Vhi hosted a special event to celebrate their partnership with parkrun Ireland. Vhi ambassador and Olympian David Gillick was on hand to lead the warm up for parkrun participants before completing the 5km free event. Parkrunners enjoyed refreshments post event at the Vhi Relaxation Area where a physiotherapist took participants through a post event stretching routine. parkrun in partnership with Vhi support local communities in organising free, weekly, timed 5k runs every Saturday at 9.30am. To register for a parkrun near you visit www.parkrun.ie. Photo by Piaras Ó Mídheach/Sportsfile *** NO REPRODUCTION FEE ***
20 January 2018; Vhi ambassador and Olympian David Gillick with volunteers after the Castletown parkrun where Vhi hosted a special event to celebrate their partnership with parkrun Ireland. Vhi ambassador and Olympian David Gillick was on hand to lead the warm up for parkrun participants before completing the 5km free event. Parkrunners enjoyed refreshments post event at the Vhi Relaxation Area where a physiotherapist took participants through a post event stretching routine. parkrun in partnership with Vhi support local communities in organising free, weekly, timed 5k runs every Saturday at 9.30am. To register for a parkrun near you visit www.parkrun.ie. Photo by Piaras Ó Mídheach/Sportsfile *** NO REPRODUCTION FEE ***

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