Monday, November 20, 2017

Short Run With Intervals ~~~~~


10 mins. warm-up; 5 x 1.5mins; 1.5 mins. RI; 5 mins cool-down


Thursday, November 16, 2017

Run with Intervals ~~~~~



Alternative way to exercise your dog?
12 mins. warm-up
6.7km including 15 x 90 seconds intervals; 90 seconds RI
12 mins cool down

AHR  97-126bpm
71% - 93% of max.

TE 2.2

Wednesday, November 15, 2017

Tuesday & Wednesday ~~~~~

Tuesday :   Progression Run

On Bowral Parkrun cycle path:

20 mins easy including short walks

Then  4 x 1km Progression
8:21;    8:23;    8:04;    7:17

AHR 89% of max
TE   2.6

Cool down Jog/walk
TOTAL : 7.68km

Wednesday:  Easy Day:  Warn-up.....Drills with strides, cool down (3.55km)

Tempo run 1km (looking for even 250m splits)
1:39;  1:35;   1:38;   1:41

1km cool down

Total 5.55km

Monday, November 13, 2017

Jog/Walk ~~~~~~

Somewhat tired this morning but got out just to turn the legs over.  Pleased I did because my legs felt better when I finished than when I started.

Jog/Walk
60/30 seconds

4km

Sunday, November 12, 2017

Fisher's Ghost 5km Race - Today!

5k on a demanding, hilly course in the grounds of the University of Western Sydney, Campbelltown.

Time 38:53

7:37;  7:37;  7:41;  8:39;  6:59

1st place Female 70+!!






Monday, November 06, 2017

Run With Long Intervals ~~~~~

Raining!

Warm-up

5 x 3 minutes

2 mins RI

Cool down.


Thursday, November 02, 2017

Short Intervals ~~~~~

12mins. warm-up
15 x 1.5 minutes
1.5 minutes RI
15 mins cool down.

Felt good during this workout!



Tuesday, October 31, 2017

Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3