Week 10 – Day 1

4k warm up run, light stretching, 5x100m hill repeats with 5x100m jog/walk down, 3k cool down run.

Weather in Galway usually provides a great small talk subject as it’s quite changeable and it rains quite a bit. Last couple of weeks it was rather cold with minus temperatures during the night and early mornings. I was rather pleasantly surprised to wake up at 5:30am to a dry morning and 11°C. Needed only a t-shirt and hi-viz running jacket on this pitch dark route.

I put the below picture up on instagram and twitter last night, so it motivates and keeps me accountable. Once I’ve committed openly to doing something it’s much harder for me to not do it.


The warm up run part of the training session was rather easy. I ran to my local park and stopped by the planned hill. I did some light stretching before tackling the 5x100m repeats. The first two felt fine, but I could really feel the HR spiking. The next three were a bit of a torture and I gladly welcomed the 3k cool down run. Muscles and knees feel a bit fatigued, which I assume is normal given the fact I’ve never done any hill training before. There are plenty of benefits of hill intervals: burning more calories, increase endurance, increase speed and build up strength. I don’t think these type of sessions will ever get easier but I will suffer to reap those benefits.

Week 10 – Day 1 STRAVA Activity

Week 10 – Day 1

Week 6 – Day 1

No warm up, 5 km run, 5 x 100m @ 4:30 per km pace with 5 x 100m recovery, 2 km cool down run.

There’s a first for everything.

Believe it or not, it was the first morning I ran in rain since I started the training plan. Given the fact, that I am based in Galway this is very unusual. We were absolutely blessed with dry weather up to now. Also, this was the first session that included intervals. I was so excited about the interval session that I dreamt about running last night.

The first 5k were quite enjoyable, even though it was cold and wet. I did not notice any pain or niggles. Adrenaline was building up for the 100m intervals. I have to say that I thoroughly enjoyed these. The 2k cool down was very welcome though.

As I use a Garmin GPS running watch, I used the Garmin Connect to set up the workout for this morning and uploaded it to the watch. It worked very well and could not be happier with it. I will definitely be using this feature for these type of sessions going forward. Here’s a screenshot of the workout set up on Garmin Connect website…


Week 6 – Day 1 STRAVA Activity

Week 6 – Day 1