Tuesday, June 19, 2018

Catching Up .... again ~~~~~ For the week:

Bowral Parkrun #130 (16/6/18).  The coldest, windiest run ever!
5km in 37:30 (93.96 age grading)

Sunday :  4km walk .. icy-cold wind!

Monday  :  Short Intervals Run … no wind!
12 x 200m/200m RI Jog
7km

Tuesday  : Long Intervals Run … icy-cold wind again!
4 x 1km/1km RI Jog
9.2km
Wednesday:
Warm-up
8 x 400m/400m RI Jog
Cooldown
Total 8km







Thursday:  Dave Scott's Workout ~~~~~  5km
12 mins warm-up
6x30secs/30 secs. RI
4x3.5 mins.   /90secs; 2mins; 4 mins; 4mins RI
8-10 mins cool-down.

A girl has to have her sleep!

Dave Scott's Workout




Monday, June 11, 2018

Parkrun & Monday ~~~~~

Rest day Sunday - feeling tired.

Saturday Bowral Parkrun
5km in 37:52
Age grading 93.05%

Monday:  Short Intervals Run
Warm-up
15 x 150m/150m RI Jog
Cool-down

Total  6.82km
Pepper waiting for me



Wednesday, June 06, 2018

Short Intervals Run ~~~~~

Good to see a little sunshine this morning, though rain seems to have settled in again tonight.  We need more rain after such a dry summer.

Warm-up
8 x 400m/400m jog
Cool-down.

7.6km
AHR 102-123bpm (75%-90% of max.)
TE 2.3


New Renwick Estate



Tuesday, June 05, 2018

Starting Another Week ~~~~~

… and a cold one to begin with!

Warm-up
12 x 200m/200m jog
Cool-down

6.7km
AHR 71%-93% of max.
TE  2.2




Finished with 5 minutes on the elliptical trainer.


Tuesday:  
Warm-up
4x1000m/1000m jog
Cool-down
Total 9.45km



Through new Renwick Estate

Saturday, June 02, 2018

Bowral Parkrun ~~~~~~

Awfully cold and windy on the cycle path, nevertheless I managed to take a few seconds (22 actually!) off last Saturday's parkrun time.

Today:
5km in 37:30
93.69% age grading.


Proudly staggering up the hill in my new 100th parkrun T-shirt!

Wednesday, May 30, 2018

Another Renwick Run ~~~~~

While I have the entire new estate myself!  Cold and windy morning.

5.76 km
Warm-up
25x100m/50m Jog ….. cool-down


Tuesday, May 29, 2018

The Week So Far - Monday & Tuesday ~~~~~

Monday :  Short Intervals Run
Warm-up
12 x 200m with 200m RI Jog
Cool-down
Total  7.13km



Tuesday :  Another Intervals Run … ran through new Renwick Estate
Warm-up
8 x 400m with 400m RI Jog
Cool-down
Total 7km








Sunday, May 27, 2018

Saturday Bowral Parkrun & Sunday Walk~~~~~

Bowral Parkrun - #127 for me.
37.52 minutes ……  slower by about 30 seconds from last Saturday!
(age grading 93.05%)





Sunday:  3.7km easy walk through new Renwick estate.