Blackmores 10km Bridge Run - done! A slow 1:23:10 on Sunday, 17th.
Today, Tuesday, 19th: Track at Chev. College Program: 8 x 400m 2:56 (VP set to run 7:20m/k based on 38:30 for 5km at parkrun) 400m RI 2km warm-up 4 x 400m ... legs still tired after Sunday! 2:52; 2:52; 2:52; 2:49 Short cool-down walk and few stretches. It's a start!
Saturday : 95th parkrun.. parkrun horribilis! So many walk breaks! 41:45mins. 80.36% Age Grade.
Sunday : Long run/walk, 30/30seconds ..felt much better after this one! 12km
Today (Tuesday) : for the first time that I can recall I had to abandon a track session at Chev. College. Never before have I felt such a fierce, freezing cold gale sweeping in every direction across the oval! I did 2 of 6x600m before making a bee line for protection in the car!
Not the best start to another week with just 2 more before Blackmore's 10km Bridge Run!
5km warm-up 6x30 seconds + 2 x 3:30 minutes Hill Repeats; walk down RI.
Felt lethargic for the entire time! I'd like to blame the new Hoka Clifton IV shoes but that would be a false accusation, though I think they are noticeably heavier than wat I've been wearing. Not the shoes, just me!
Another exceptionally cold, frosty and foggy parkrun! However, I was pleased to run the entire course without a walk break and for the first time in a long while - didn't slow down much at all on the final uphill leg. So, the hill repeats I've been doing on Thursdays for the past 3 weeks just might be paying dividends. Anyhow, it was encouraging enough for me to continue with the session for a few more Thursdays. Besides, I like doing it!
5km in 39:16 (55 seconds better than last Saturday!) 85.44% Age Grading AHR 123-138bpm; 90% - 101% of max. TE 2.7 'Maintaining Fitness' 7:57; 7:51; 7:48; 7:39; 8:01
Earlier this morning : Alarm rang; dressed quickly; said good-bye to Amy (still curled up on her heated rug!); gave her a treat for no reason other than that I was leaving! So dark, cold and foggy; not another car on the road; street lights still on. Briars car park deserted.. except for me! Jump out, start warm-up jog 15 minutes; return to car park - still empty! Had I got the day wrong? Was it really Saturday? Yes, yesterday was Friday and tomorrow is Sunday so it must be Saturday! Where is everyone? Should be arriving by 7:45am ... as I thought it was! Check Garmin time -- panic, fright, dismay - it was 6:45am! I'd got up at 5:15am; Briars at 6:30am; finished warm-up at 6:45am!!
Mortified and with egg on my face, back into the car where I lay low,
emerging 30 minutes later to start the warm-up all over again!
Bowral Parkrun cycle path for warm-up including a few drills/strides.
5km warm-up + few drills/strides First Set: 6 x 30 seconds Hill reps; walk down RI Second Set : 4 x 3:30 mins; walk down RI AHR 101-129bpm/74% - 95% of max. TE 1.4 Stretches on grass to finish a fairly exhausting but enjoyable session!