Wednesday, April 25, 2018

Easy Week ~~~~~ cont. .....

Today, Wednesday ....  School soccer field:  

Some short intervals .... Warm-up; 6 x 200m with 400m recoveries; cool-down..

That's it!  4.3km

Monday, April 23, 2018

Chev Track - superb Autumn day! ~~~~~

Saturday:  Bowral Parkrun 5km
38:52 (90.69 age grading)

Today:  Chev. College Track
Warm-up

3x400m/100m RI
3x400m/200m RI
3x400m/400m RI

Cool-down & stretches

7.25km Total






Friday, April 20, 2018

Short & Quick ~~~~~

Looking at an easy, short, sharp session!


Warm-up; 6x200m/200m RI Jog; cool-down

Wednesday, April 18, 2018

Tempo Run - Bowral Parkrun Cycle Path ~~~~~

A windy one!


5.6km
15 mins. easy;  15 mins. normal;  15 mins strong (i.e. HR 80%-90% of max.).. got to that on the uphill finish!

9:56;  8:20;  8:15;  7:34;  7:43;  (5:45)

Tuesday, April 17, 2018

Run with Intervals ~~~~~

6.6km

Warm-up
10 x 350m/ 50m RI
Cool-down

Short recovery jog after each 350m run makes for a fairly hard workout  ....  for me anyway!



Monday, April 16, 2018

Saturday & Monday ~~~~~

Saturday:  Bowral Parkrun 5km
38:54 (90.57% age grading)

Today, Monday (missed Sunday - blowing a gale!)
Run with short intervals

Warm-up
15 x 150m/150m RI
Cool-down

6.76km.  (TE 2.9)






Thursday, April 12, 2018

Progression Run ~~~~~

Starting super slow!  Long hill waiting at the finish!

8km .... aiming for each km faster!

1km Splits:  9:27;  9:14;  8:59;  8:32;  8:22;  8:11;  7:54;  7:46

From Bowral Parkrun Course

Progression 8km Run


Wednesday, April 11, 2018

Morning Run - with Intervals ~~~~~

Very warm again - heatwave on the way for next few days - must get out early tomorrow!

Warm-up
8 x 400m / 400m RI
Cool-down

Total   8.68km