Tuesday, September 30, 2008
Friday, September 26, 2008
Wednesday, September 24, 2008
16 x 30 seconds strides. ABA Format ( Sart at A, run hard 30 seconds, stand 30 seconds (B), run hard 30 seconds back to start at (A). Repeat until 16 strides completed!
This felt OK, so I presume I've recovered from Sunday's disaster in time to prepare for Melbourne Half Marathon, 12th October.
Tuesday, September 23, 2008
Monday, September 22, 2008
Friday, September 19, 2008
Thursday, September 18, 2008
Wednesday, September 17, 2008
Tuesday, September 16, 2008
Monday, September 15, 2008
Very warm & very windy morning.
Sunday, September 14, 2008
I must get out tomorrow though & see how my knee feels. I'll stop if it gives any trouble after the first kilometre.
Saturday, September 13, 2008
6km @ AHR 75%......Lower Aerobic.
This was OK. No sitting down & crying like yesterday, though I did get a fright when 2 fire engines came roaring up behind me, sirens blaring! Grass in one of the paddocks near the airstrip had caught fire...smoke everywhere. A hot, windy day didn't help....27 degrees according to the Garmin.
Distance = 6km
AHR = 70%; MHR = 77%.
Day 1 of the 'pushups" thread on the Cool Running main message board...done!
Friday, September 12, 2008
Thursday, September 11, 2008
Wednesday, September 10, 2008
Tuesday, September 09, 2008
Monday, September 08, 2008
Sunday, September 07, 2008
....the road back.....
14km @ AHR 79%. Negative split this - easy first half, harder second half.
7km out from Mittagong to Aylmerton...time 59 minutes.
AHR = 71%; MHR = 73%.
7km return...time 54 minutes....negative split = 5 minutes!
AHR = 71%; MHR = 83%.
To hurry things along for the 7km back because I was getting tired - Aylmerton was all uphill - I decided to alternate fast strides with slow jogging from each of the white posts (pic above) along the side of the road! At a guess, they are placed roughly every 100m or so, some longer, some shorter & that's how I got the negative split for sure!
This session finishes Week I, which has the highest mileage (of a 3 week plan) that I repeat over & over!
Distance for the week = 62km
Saturday, September 06, 2008
6km Recovery Run/Jog. AHR 75%....lower aerobic.
A few light warm-up drills before starting & then 3km out along Old South Road & 3km back into a misty headwind. AHR = 71%; MHR = 78%.