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.