Wednesday, October 18, 2017

Short Intervals ~~~~~~

Warm-up 12 mins.
15 x 150m
150m RI
Cool Down

150m up slope - 150m RI down!

100th Parkun & WorldRecord!!

14/10/17 ....  World Record for oldest woman to run 100 parkruns!










Wednesday, October 11, 2017

Tempo/Progression Run ~~~~~

.... where each 1km is supposed to be run around 5 seconds faster than the previous one!  I think I did better with this this week; last week pace was all over the place.  Nice to see any improvement!

On Bowral Parkrun course: 6.72km

AHR 107-127bpm  =  79%-93% of max.

TE 2.3

Splits   8:36;  8:28;   8:19;   8:08;   8:07;   6:29



Monday, October 09, 2017

Long Interals in Continuous Run ~~~~~

Renwick and surrounding streets.

12 minutes warm-up
5 x 400m
400m RI brisk walk
Cool-down.

2:56;   2:46;   2:40;   3:01;   2:59

AHR 94-130bpm  =  69%-96% of max.

TE 1.9

Total 6.15km





Friday, October 06, 2017

Just Turning the Legs Over ~~~~~

School Soccer Field
An easy, rest day before my 99th parkrun tomorrow!  1 Set Magill drills with strides alternating.




Wednesday, October 04, 2017

Short Intervals ~~~

Phew!  These left me huffing and puffing!  Nice change though.  Rest day tomorrow!

12 minutes warm-up
15 x 60 seconds hard
30 secs RI
12 minutes cool down.

3.58km in 35 mins total
MHR 125bpm = 91% of max.
TE 2.0



Tuesday, October 03, 2017

Long Progression Run ~~~~~

1.5k warm-up
6km gradually increasing pace each km
1.5k cool-down.

I used Bowral parkrun course for this session.  Gorgeous morning for a run!

6km in 50:35
Avg. pace 8:25m/k
AHR 109-130bpm = 80% - 90% of max.

Avg. Pace: 8:27;  8:26;  8:29;  9:00;  8:15;  7:57

TE  2.1

Included a few short hill reps up the grassy hill during the cool down!  Stretches at finish.




Monday, October 02, 2017

Making Some Changes ~~~~~ Long Intervals

Stepping away from my usual program and trying some different runs.  It'll take a few weeks/months to make a judgement about improved and faster pace for 5km.

Long Intervals:
12 minutes warm-up
5 x 3minutes ... around 5k pace
1.5minutes RI walk
12 minutes cool-down

This was interesting and a welcome change from the usual Chev track session.


5x3mins paces : 7:11;   6:52;   7:25;  8:18;   7:28
AHR 74%-90% of max.

TE 1.8!

Sunday, October 01, 2017

Bowral Parkrun - #98!!

Nearly there!

38:45  (90.92% age grade)

AHR 123-135bpm (90-99% of max.)

7:28;    7:32;    7:37;    8:03;   8:04

TE 2.4

Strong wind all the way out and back!