Saturday, December 30, 2017

Bowral Parkrun - #110

Cooler morning; rain stayed away!

5km in 40:04
87.94 age grading



Thursday, December 28, 2017

Easy Run - short intervals ~~~~~

Warming up again after a couple of cooler days. Also humid!

12 minutes warm-up easy jog/walk
15 x 1:30 minutes fairly hard
RI  1:30 mins.
6 minutes walking cool-down.

TE  2.4






Wednesday, December 27, 2017

Tempo Run ~~~~~

8km Total

1.5k warm-up
5km at pace... VP set to run 8:10m/k 
1.5k cool-down... walking!

Ages since I've run on Range Road and I found the hills really tough even having to walk a couple!  Good workout though in spite of finishing exhausted but just ahead of VP.

5km in 40:39
Avg. pace 8:08 m/km
AHR 115-152(?) bpm =  85% - 112(?)% of max.

TE   3.2 =  Improving!







Tuesday, December 26, 2017

Boxing Day Easy Run ~~~~~

Very mild & cool day!

Warm-up including 6x30 seconds intervals/30seconds RI

5 x 3:30 minutes
2mins RI

Cool-down.

5.56km.  TE   2.0






Tuesday, December 19, 2017

Tempo Run ~~~~~3km

Another day of scorching heat on Bowral parkrun cycle path!

2km warm-up

3km- aiming for even pacing!

2km cool-down

3km in 23:51
7:54;   8:07;   7:48

TE 3.1...improving, about time!




Monday, December 18, 2017

Easy Run in the shade -plus a few intervals ~~~~~

Another heatwave day!    Enough summer already!

1.5km warm-up

5x 3:30minutes
2 mins RI
Cool down

AHR 100-122bpm = 74%-90% of max.

TE 1.9



Friday, December 15, 2017

After yesterday's heatwave - delicious, light rain! ~~~~~

What a change!

After 2.8km warm-up/drills/strides/cool down:

1km steady TT (forgot to change laps to 0.25km!)




Rested for a bit, changed lap distance and then ran another 1km TT!



Wednesday, December 13, 2017

Run - including some intervals ~~~~~




A very hot morning so kept to shaded streets where possible :


Warm-up
15x1:30 minutes
1 minute RI
Cool-down walk


Soon, I'll have to start early before it gets too hot!

Monday, December 11, 2017

Run with a few intervals ~~~~~



Warm-up 15 mins

5 x 3:30 minutes with 2 mins RI

10 mins cool-down + few stretches

Very warm morning!

Bowral Parkrun Tailrunner ~~~~~


Thought I'd never finish!  1:00:34.  58.17% age grading!!

Wednesday, December 06, 2017

Easy Run With Intervals ~~~~~

After a slight head cold this week:


Easy running including some 300m intervals.

Wednesday, November 29, 2017

Short Intervals ~~~~~


10 mins. warm-up
15 x 1:30 mins
1:30 mins. RI
10 mins cool-down

Round and round the block to get a combo of uphill, flat, down-hill and level ground.

Tuesday, November 28, 2017

Monday & Tuesday ~~~~~

MONDAY:  Long Intervals .....  ran these uphill!
10 mins warm-up
5 x 3:30 mins
2 mins RI
12 mins cool-down

AHR 100-129bpm =  74-95% of max.

TE   2.0

TUESDAY; Progression Run 4km ... like a sauna on Bowral Parkrun course!
20 mins warm-up
Rest/stretch 5 mins

4 x 1km
Splits:   8:10;  8:02;   7:56;   7:41

AHR  117-129bpm  =  86%-95% of max.

TE 2.1


Thursday, November 23, 2017

Yesterday and Today ~~~~~

Yesterday: 1500m steady TT

Avg. Pace 7:07m/k
AHR 117-124bpm (86%-91% of max.)
TE  2.1
250m splits   1:45;  1:45;  1:39;  1:48;  1:53;  1:49

1500m TT


Today: Thursday:
Short Intervals: 15 x 1:30 mins
1:30 mins. RI
AHR 98-125bpm (72% - 92% of max.)
TE   1.7



Tuesday, November 21, 2017

8km Run with 5k @ Tempo Pace ~~~~~

1.5k warm-up

5km Tempo Run:
7:50;   7:55;   7:52;   7:56;  7:25

1.5k warm-down

The plan was 4k tempo but I forgot to look at the Garmin and ran 5k instead.  Ran the last k faster purposely!

AHR 115 -128bpm;  84% -95% of max.

  TE   2.3

Total 8km

Bowral Parkrun Cycle Path

Monday, November 20, 2017

Short Run With Intervals ~~~~~


10 mins. warm-up; 5 x 1.5mins; 1.5 mins. RI; 5 mins cool-down


Thursday, November 16, 2017

Run with Intervals ~~~~~



Alternative way to exercise your dog?
12 mins. warm-up
6.7km including 15 x 90 seconds intervals; 90 seconds RI
12 mins cool down

AHR  97-126bpm
71% - 93% of max.

TE 2.2

Wednesday, November 15, 2017

Tuesday & Wednesday ~~~~~

Tuesday :   Progression Run

On Bowral Parkrun cycle path:

20 mins easy including short walks

Then  4 x 1km Progression
8:21;    8:23;    8:04;    7:17

AHR 89% of max
TE   2.6

Cool down Jog/walk
TOTAL : 7.68km

Wednesday:  Easy Day:  Warn-up.....Drills with strides, cool down (3.55km)

Tempo run 1km (looking for even 250m splits)
1:39;  1:35;   1:38;   1:41

1km cool down

Total 5.55km

Monday, November 13, 2017

Jog/Walk ~~~~~~

Somewhat tired this morning but got out just to turn the legs over.  Pleased I did because my legs felt better when I finished than when I started.

Jog/Walk
60/30 seconds

4km

Sunday, November 12, 2017

Fisher's Ghost 5km Race - Today!

5k on a demanding, hilly course in the grounds of the University of Western Sydney, Campbelltown.

Time 38:53

7:37;  7:37;  7:41;  8:39;  6:59

1st place Female 70+!!






Monday, November 06, 2017

Run With Long Intervals ~~~~~

Raining!

Warm-up

5 x 3 minutes

2 mins RI

Cool down.


Thursday, November 02, 2017

Short Intervals ~~~~~

12mins. warm-up
15 x 1.5 minutes
1.5 minutes RI
15 mins cool down.

Felt good during this workout!



Tuesday, October 31, 2017

Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3 


Monday, October 30, 2017

Long Intervals ~~~~~

12 mins warm-up

5 x 3.5minutes
1:55 RI

Cool-down

I used the intervals setting on Garmin for this workout.



Saturday, October 28, 2017

Bowral Parkrun - #102

5k in 39:44  (88.67% age grading)
7.59m/k
AHR 125-137bpm (92-101% of max.)

7:44;   7:37;   7:51;   7:57;   8:36 (walking up that bloody hill!)

TE  3.2 Improving! (First time to go over 3 in months!)




Thursday, October 26, 2017

More Catching Up! ~~~~~

I can't seem to get ahead or even on time lately!  So here are the past 3 days' training:

Monday's Long Intervals:
5 x 4mins
2mins RI

4.78km
AHR 101-133bpm (74%-98% of max.)



Tuesday's Progression Run: 8km:  not good!  Pace all over the place!

Thursday's Short Intervals:  Warm-up;  15x90secs; 45 sec RI; Cool-down.

Monday, October 23, 2017

Catching Up ~~~~

Saturday, 21/10 .....Bowral parkrun
Volunteer Tail walker

44:07
79.6% age graded.

Monday:  Long Intervals
12 mins warm

5 x 4 minutes (hard!)
2 mins RI

Cool-down.



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!