Tuesday, February 20, 2018

Lots of Catching up ~~~~~

Can't keep up to date like I used do!  Summary of last week coming up!

Monday: run + short intervals 15x200m/200m RI (7km)
Tuesday :  Rest day
Wednesday:  Run +  Long Intervals 10x400m/RI400m  (9km)
Thursday:  Tempo Run 10.5km
Friday:  Rest
Saturday:  Bowral parkrun 5kmin 38:34  (91.36% age grading)
Sunday : Long hilly walk  10km
40km week

Monday 19/2
Run + short intervals 15x150m/150m RI (6.7km)
Tuesday:  Chev Track 10x350m/RI 50m (5.9km)






Monday, February 12, 2018

Run Including Intervals ~~~~~

7km Run:

Warm-up
15x200m
200m RI
Cool-down ~~~~~



Sunday, February 11, 2018

Goulburn Parkrun Launch ~~~~~

Staying close to Bob! 
A great morning, Saturday 10th February, for the first parkrun in Goulburn, about an hour's drive from home.  Over 400 runners and walkers!

My time : 38.51
90.69% age grading (course record  - woohoo!)

Goulburn Parkrun #1

Today: Sunday ....

Testing Garmin 620 after doing a hard reset after it failed to show any distance of yesterday's Goulburn parkrun!   Working OK so far!

5.83km
10x200m
200m RI walking!

Tuesday, February 06, 2018

Chev Track ~~~~~

Short session:

Warm-up
6 x 400m
60 seconds RI
Cool-down & Stretch

2:52;    2:40;    2:46;    2:46;    2:51;    2:54






Monday, February 05, 2018

Monday - Rest Day!

Gosh!  I was so tired today!  Slept like a log, exhausted, last night and another nap this afternoon before I felt recovered!


Sunday, February 04, 2018

Week's End ~~~ 52km!

That's the most kilometres in a week I've run in years!  52kms!!

Today, Sunday:  10.5km
15 mins warm-up
10 x 400m
400m RI jog
15 mins cool down








Saturday, February 03, 2018

Thursday, (Friday - rest), Saturday ~~~~~

Thursday :  Tempo Run  -  Range Road
9.5km

Warm -up

6km @ pace 8:20 m/k

Cool down.

Saturday:  Instead of Parkrun....

9:12km ... Diamond Fields Road
Warm-up

Short intervals ... 15x200m; RI 200m walk/jog

Cool down walk/jog
Bowral Parkrun 6/1/18







Wednesday, January 31, 2018

Saturday, Sunday(rest!), Monday, Tuesday & Wednesdy ~~~~~

Before more time elapses :

Bowral Parkrun 5km ~~~~~ 39:59 Phew!  Just made it!

Monday :  Range Road Run  10.2km



Tuesday: Chev. Track  ~~~~~  5.7km
10x 300m...   90 seconds RI
Warm-up & cool-down



Wednesday:  Run with short intervals ~~~~~ 7.4km ~~~~  Lovely, cool change through!
Warm-up ~~~  
15 x 200m with 200m RI
Cool-down