Friday, November 30, 2007
For once, I was there bright & early, but there were no lanes; cricket season...as if that mattered!
Program : 1.5 km warm-up. 16 laps, lane 8 with AHR 120 (80%). Time each 4 laps.
All that can be accurately gauged from this session is that I ran round & round, all over the oval, never in the same lane twice, but remembered to time each lap & keep AHR at 120 or thereabouts!
Vague 4 lap times are : 12:14; 10:11; 11:57; 12:16.
No warm-down : drove home 'cross as crabs'!
Total of 8km.
Rest & drive to Sydney tomorrow. Central Coast Half Marathon Sunday...courtesy of a lift from Superflake!
Thursday, November 29, 2007
Tuesday, November 27, 2007
First 4km as warm-up.
Second 3km 'upper aerobic' AHR 127 (86%)
I walked downhill to start on a flatter part of Old South Road....0.8km
Warm-up 4km in 29 minutes.
'Upper aerobic' 3km in 20:34 with AHR 127 (86%)...right on the mark!
1k splits : 6:34; 7:05; 6:46
Walk back to the car 3.5km in 27 minutes. Dark clouds around the ranges when I started at around mid-day. Southerly head wind for the 3km upper aerobic. Tough session, still manageable although not conversational.
Total Distance = 11km
Monday, November 26, 2007
Diamond Fields Road again. Humid & finished just ahead of the first showers for today. Okay run.
1st 5k of 10km AHR = 102 in 45:25 (slow!)
2nd 5k AHR = 104 in 43:07 (slow, but not quite as slow!)
Sunday, November 25, 2007
Run = 12km........AHR = 110 (74%)
First 6km AHR = 105 (71%)..... in 47:13
Second 6km AHR = 114 (77%)... in 50:11
This morning was very humid & sticky & looking like there's more storms to come later today.
The 12km was very comfortable ....except for the million flies sitting on top of my cap (the same one, Melbourne Marathon 2007, with which I beat off the chook!) getting a free ride back into town!
Week Total : 51km.
Friday, November 23, 2007
Thursday, November 22, 2007
Tuesday, November 20, 2007
Monday, November 19, 2007
Sunday, November 18, 2007
Saturday, November 17, 2007
...this wimp at the left is using only a 3kg weight!
A good day to not run - too hot! Indoors at home, I did about an hour or more of weight training (4kg dumbbells!) for upper & lower body, core strengthening & stability exercises.
I quite enjoy doing this session on my two non-running days.
Friday, November 16, 2007
20 laps lane 8, averaging HR 120. Time each 4 laps.
2km warm-up in 16 minutes.
20 laps of lane 8 (8.38km) in 1:05.56
AHR 120 (81%); MHR 124 (83%)
5 x 4 lap splits = 12:09; 12:38; 13:07; 13:47; 14:13
2km warm-down in 20 minutes : jog/walk/take photos of the grounds at Chev.
About 20 minutes stretching, looking up at the sky & thinking how marvellously I had done!
TOTAL DISTANCE = 12.5km
TOTAL TIME = 1 hour 42 minutes.
A very hot start to the day at 10:00a.m. Even though I was able to maintain an AHR of 120, each 4 laps got slower than the previous set. I think this was due to it being a hot day.
So, now I just gotta get fitter & gotta get a cool day...or gotta get up earlier!
The motor bike was in the parking area, presumably belonging to one of the teachers...a BMW 2007 K 1200lt! What a ride on the wild side that would be!!
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Thursday, November 15, 2007
Tuesday, November 13, 2007
Monday, November 12, 2007
10km Run : 1st 5km in 40:39. AHR = 105 (71%).
2nd 5km in 42:39. AHR = 109 (74%).
AHR for 10km = 107 (72%)....how did I do that?
After the run I stayed outside the soccer field for some stretching! The oval caretaker was cutting the grass with a ride-on mower & the cowardly cock (a-doodle-don't!) was nowhere in sight... ...hiding & lying in wait for some poor defenceless old lady to return!!
Sunday, November 11, 2007
Friday, November 09, 2007
Thursday, November 08, 2007
Wednesday, November 07, 2007
.......a Rest Day! Nearly frightened the life out of Jim & the doggies by doing some core strengthening exercises on the floor at home & then throwing dumbbell weights up, down, sideways & every which way....for an hour!
I filled in the entry form for the Central Coast Half Marathon, December 2nd & will post it off tomorrow. Today...too wet to bother going anywhere.
Tuesday, November 06, 2007
I stayed on Old South Road which is a flatter sealed road & not muddy as are all the dirt roads right now. Another cool, delicious, misty rain morning! I was pleased with the second 3k..... keeping AHR exactly where it was supposed to be!
3km warm-up in 24:49. AHR = 107 (72%).
3km 'upper aerobic' in 21 minutes. AHR = 126 (85%). MHR = 132 (89%). Avg. Pace = 6:58.
Tomorrow : Rest...but a few drills, strides at the soccer field...not the one where the demon rooster is/was....haven't seen him this week!