Wednesday, January 17, 2018

Tuesday & Wednesday ~~~~~

I'm not keeping up very well with my blog as I used do!  Too many options to attend to :  Garmin Connect, Strava, this blog and my hand written running diary! Oh well .....  here goes!

Tuesday

Chev Track  7.42km
Warm-up 20mins.
4 x1000m
10 mins cool-down.

7:59;  7:58;  7:52;  8:00 ( all slightly slower than VP!)
 TE  3.0 =  Improving!!  WooHoo!!


Wednesday:  Short Intervals Run ... 7.8 km
15 x 200m with 200m RI jog
TE  2.9





Monday, January 15, 2018

Saturday, Sunday & Monday ~~~~~

Saturday:  Parkrun #113
5k in very humid weather
40:08 .... 87.79% age grading.

Sunday:  Run with intervals
8km
Warm-up ....    12x200m with 200m RI....cool-down

Monday:  Run with long intervals
5.5km
Warm-up .... 8x400m with 400m RI ....cool-down

From the new "Runners Boutique" shop in Moss Vale, opened today!

Thursday, January 11, 2018

Tempo Run - Progression ~~~~~

Back to Range Road for more hills!  Start/Finish at "The Abbey".

Short warm-up : 0.5k

Then ...2km very easy with walk breaks
2km normal .... then
2km strong...... 

1km splits :  9:17; 9:33    -    11:17; 9:17    -   7:36;  7:43

AHR  74%-93% of max.
TE 2.2








Wednesday, January 10, 2018

Track - Tuesday ~~~~Wednesday - Hill repeats ~~~~~


Chev. Track : 5km

1.5km warm-up

400m, 600m, 800m, 800m, 600m, 400m

400m RI

Cool-down/stretch

My Times :  3.0;  4:31;  6:04;  6:03;  4:24;  2:48 .. all just ahead of VP!


Wednesday : hill  repeats  .   7km

12 mins warm-up

15 x 1:30 mins. uphill;  1:30 jog down

14 mins. cool-down.

Jog down

Run up







Monday, January 08, 2018

Saturday & Monday ~~~~~

Saturday:  Bowral Parkrun #112 for me!  An extremely hot & humid morning; after 2km I jog/walked the rest of the way.

40:13 
87.61% age grading.

Sunday rested in heatwave conditions!

Monday:  Still very hot & humid.
5.5km run including:
warm-up + 6x30 seconds intervals - 30 seconds RI

Then 6 x 3:30 minutes
2 minutes RI

Cool down... a misnomer in this heat!






Thursday, January 04, 2018

Tempo Run ~~~~~

1km warm-up
3km @ pace
1k easy
3km@ pace
1.6k cool down jog/walk.


Cool and overcast morning....  may they keep coming!

Range Road, start/finish at "The Abbey" ....stretches at the little grotto :

9.6km
AHR  102-119 bpm(75%-88% of max.)
TE  2.0
2x3km @ avg. 8:10m/k







Wednesday, January 03, 2018

Run - Short Intervals ~~~~~

Cool morning!

Warmup
15 x 1:30 minutes
RI 1:30 minutes
Cool down.

6.2km
AHR 92-119 bpm ...  68%-88% of max.



Tuesday, January 02, 2018

2018!! Looking forward to another year of running ~~~~~





Monday, January 1st:  Bowral Parkrun 5km
39:53
88.34% Age Grading

Tuesday, January 2nd
After along absence, return to Chevalier College Track!

Warm-up 2km
2x1600m - 400m RI ....  12.05;  12.25
1x800m ... 6.04
Cool-down & stretching.