My Blog is about my training, running and a few other bits & pieces that happen along the way.
View my complete profile
Tuesday, January 23, 2018
Run & a Few Drops of Rain! ~~~~~
Not enough to settle the dust on DF Road but more pleasant than running in the heat of the past couple of weeks.
15 mins warm -up ... downhill!
8 x 400m with 400m RI
15 mins cool-down ... uphill!
AHR 92-123bpm = 68%-90% of max.
Monday, January 22, 2018
Run With Short Intervals ~~~~~
As much as possible keeping in the shade on yet another hot morning!
12 x 400m (400m RI)
Total 6.6km.....AHR 96-125bpm (71%-92% of max.)
Sunday, January 21, 2018
Shady Run with a few intervals ~~~~~
D.F Road for some shade on another very hot day!
15 mins. warm-up
8 x 400m
16 mins. cool-down
TE 3.2 ... Improving!
Avg. paces for 400m reps : 6:47; 7:10; 9:18 uphill!;7:49; 7:08; 7:09; 8:14; 6:58 downhill!
Switch to previous tab
Switch to next tab
Close all tabs except current
Close current tab
Open new tab
Close all tabs
Refresh current tab
Scroll to bottom
Scroll to top
Reopen closed tab
Go to home page
Wednesday, January 17, 2018
Tuesday & Wednesday ~~~~~
I'm not keeping up very well with my blog as I used do! Too many options to attend to : Garmin Connect, Strava, this blog and my hand written running diary! Oh well ..... here goes!
Chev Track 7.42km
10 mins cool-down.
7:59; 7:58; 7:52; 8:00 ( all slightly slower than VP!)
TE 3.0 = Improving!! WooH
Wednesday: Short Intervals Run ... 7.8 km
15 x 200m with 200m RI jog
Monday, January 15, 2018
Saturday, Sunday & Monday ~~~~~
Saturday: Parkrun #113
5k in very humid weather
40:08 .... 87.79% age grading.
Sunday: Run with intervals
Warm-up .... 12x200m with 200m RI....cool-down
Monday: Run with long intervals
Warm-up .... 8x400m with 400m RI ....cool-down
From the new "Runners Boutique" shop in Moss Vale, opened today!
Thursday, January 11, 2018
Tempo Run - Progression ~~~~~
Back to Range Road for more hills! Start/Finish at "The Abbey".
Short warm-up : 0.5k
Then ...2km very easy with walk breaks
2km normal .... then
1km splits : 9:17; 9:33 - 11:17; 9:17 - 7:36; 7:43
AHR 74%-93% of max.
Wednesday, January 10, 2018
Track - Tuesday ~~~~Wednesday - Hill repeats ~~~~~
Chev. Track : 5km
400m, 600m, 800m, 800m, 600m, 400m
My Times :
3.0; 4:31; 6:04; 6:03; 4:24; 2:48 .. all just ahead of VP!
Wednesday : hill repeats . 7km
12 mins warm-up
15 x 1:30 mins. uphill; 1:30 jog down
14 mins. cool-down.
Monday, January 08, 2018
Saturday & Monday ~~~~~
Saturday: Bowral Parkrun #112 for me! An extremely hot & humid morning; after 2km I jog/walked the rest of the way.
87.61% age grading.
Sunday rested in heatwave conditions!
Monday: Still very hot & humid.
5.5km run including:
warm-up + 6x30 seconds intervals - 30 seconds RI
Then 6 x 3:30 minutes
2 minutes RI
Cool down... a misnomer in this heat!