Tuesday, June 28, 2016

Distance Run ~~~~~

This week's program seems to be mostly running with no trck and just one tempo session.  OK with that, but running in such cold, windy weather for me is twice as hard as on a better day.  Home and totally exhausted; surprised I felt so "done in" for the rest of today, especially unexpected after a good night's sleep and not covering much distance. So very tired and stiff.   Has to be the very cold weather!


Distnce Run:
50 - 75 minutes. Through Renwick and surrounds.


I did 75 min.... 9km
Avg. pace 8:30m/k
TE  Improving!






75 minutes run.

Saturday, June 25, 2016

My 59th Bowral Parkrun ~~~~~

To avoid a flooded section on the cycle path, our RD, Barry, set out an alternative course in the shape of a 'T'.  I liked it, not so much to avoid the water and wet feet, but more because after the 2nd turnaround, it felt much quicker getting back to the start!


My 59th Bowral Parkrun:
35:40 ...9 secs better than last week!
Avg. pace 7:16m/k
Avg. Cadence 170spm
AHR 86-97% of max.


TE ~~~~~  3.7 .....Improving!


Age Graded 90.00%


7:01;   7:07;   7:14;   7:07;   7:11


Course 'C'

Thursday, June 23, 2016

Easy Distance Run on Bowral Parkrun Course ~~~

Worst conditions ever!  Fierce and bitterly cold wind; soggy grass hill and a huge puddle across the cycle path ... with worse to come at the weekend.  I check out our parkrun course on Thursdays during winter so that the RD can then decide to use an alternate course on Saturday if necessary.  That is under way right now and we'll know tomorrow where to run on Saturday.


8km from Briars to end of cycle path and back. through the slush and ankle deep water.
 Need say no more!

Tuesday, June 21, 2016

Road Intervals ~~~~~

.....  except they weren't on road.  Ran on grass track at Chev instead where it was freezing cold and blowing a hurricane!  Got through the session and back home as fast as possible.


10 -20 times 30 seconds @ 1500m effort (6:32m/k for me)
1 min RI


I did a warm-up of about 10 min.
20 x 30 seconds ..... all under 6:32m/k
60 sec RI
Few stretches ... into the car & home!

Sunday, June 19, 2016

Long Run ~~~~~








60 -75 minutes on program.....


From school, Diamond Fields Road and return to school.  Cool with light, steady rain ..... perfect conditions for a longer run.  Took a few walk breaks so as not to overwork hamstring on such a hilly course.


90 minutes
10km
AHR 72-90% of Max.
TE  2.8 ...Maintaining.



Saturday, June 18, 2016

Bowral Parkrun ~~~ My 58th ~~~~~

BROKE THE 36 MINUTE BARRIER ....first time since returning to running after hamstring injuries.  VP set to finish in 35:55!  Rain held off and conditions were ideal for an attack on 36 minutes!


Made it in  35:49!


7:13m/k
AHR 88-96%


TE  3.9..... Improving!  Nearly got to 'Highly Improving' at 4.0.


Splits :     7:04;     7:10;     7:12;     7:07;     7:10


First run in weeks that I felt so good the entire distance, not that it was easy but not the struggle it has been lately.  Must be the 3 days training including the hill repeats I did yesterday!



Friday, June 17, 2016

Hill Repeats ~~~~~

On Bong Bong Road .....  Short warm-up from school to bottom of hill:


6 x 90 seconds
Walk down


Cool-down walk back to school.


Ok but not easy!

Thursday, June 16, 2016

Easy Distance Run ~~~~~

Bowral Parkrun course today to check on cycle path.  All puddles, bar one, have dried up. The very large one last Saturday has shrunk and provided there's little or no rain tomorrow, all good for Saturday.


Today: 8.14km (1hr)
TE 3.4 ....  Improving!
Felt sluggish!


Lovely morning along such a pretty course.