Sunday, March 30, 2008
Program : 15km.
9km 'easy' warm-up.
6km 'sitting on' HR 121 (82%).
I ran on two different sections of the East Bowral cycle paths. They seem to wander on endlessly & a quiet place to run, but hard on the legs. Cool & very windy morning & I felt the last 6km to be quite a challenge running into the wind & legs aching from the concrete surface. A very pretty course just the same : trees, lakes etc.
9km warm-up in 1:09:48
Pace = 7:59
6km in 42:27
Pace = 7:00
AHR = 118 (80%); MHR = 125 (84%).
Today's Distance = 15km
This Week's Distance = 51km.
Friday, March 28, 2008
5km 'easy' warm-up.
6km 'sitting on' HR 121 (81%).
Warm-up 5km cycle path that leads to the Bowral swimming pool (2.5km each way.)
Time = 40 minutes. AHR = 107 (72%)
6km East Bowral cycle path :
Time = 41 minutes
AHR = 119 (80%).
Laps = 7:00; 6:29; 7:04; 6:36; 7:18; 6:41
20:13 out; 20:35 back.
Surprisingly, this 11km felt much easier than yesterday's 5km! Work that one out!
The morning was very cool with heavy black clouds hanging around waiting for the afternoon storm to descend, which it did. I'm enjoying these cycle path runs winding their way through such lovely quiet scenery. Today's run felt smooth & relaxed.
Thursday, March 27, 2008
Wednesday, March 26, 2008
Monday, March 24, 2008
Saturday, March 22, 2008
Friday, March 21, 2008
Thursday, March 20, 2008
Wednesday, March 19, 2008
6km 'sitting on' HR 123 (83%).
Over to the cycle path again, but what a change in the weather! This morning was cool, foggy & misty rain.
2km warm-up in 17 minutes.
6km...AHR = 121 (82%); MHR = 130 (87%).
Time = 40 minutes
Total for today = 9km
This was OK; Some effort required to run with this HR for 6km. Up till now, this has been a Chev track session for 2.5km. I felt the concrete was more difficult to run on than the grass at Chev track.....my knees are saying so! This section of the pathway had a few inclines. The run was slower than 10km pace, but I kept a low HR with which, as Ewen said, Mr Hadd would be pleased!
Tuesday, March 18, 2008
Program : 10km 'easy'
For the first time I ran on the cycle path through East Bowral & it was flat with just the occasional incline but nothing I'd call a hill. And what a pleasant surprise this course was! Not a soul or a cycle out there; plenty of shade, sufficient incline to relieve boredom & get the heart rate up & stunning countryside all round.
After finishing the 10km, which headed out towards Kangaloon, I noticed that the cycle path continued on the opposite side of Old South Road towards Bowral. I decided to explore & discovered it was an equally beautiful, but flatter course & finished at the Bowral swimming pool...what a pity it closes this weekend! Next Summer it would be good to start from the pool, run out for whatever distance & return for a swim! This section is 5.5km.
'Easy' Run 10km. 5km splits = 40:31; 38:24. Negative split 2 minutes, in spite of taking a wrong turn & doubling back!
Today's total = 15.5km
Monday, March 17, 2008
East Bowral. I'll be using these pathways for 10km & shorter runs over the next few weeks.
Sunday, March 16, 2008
I think this is the last of the long runs before Canberra Marathon.....4 weeks from today!
Program : 24km (3 or 4 more if feeling good).
I decided on 3 x 9km loops, knowing/hoping I'd be feeling good! The dirt road, however, is in such need of repair that I walked a lot for fear of tripping (again!) on rocks, tree roots etc. For all other runs between now & the marathon, except for Chev track, I'll drive along Range Road to Glenquarry, then down the Macquarie Pass where there are flat stretches of sealed road. This will add quite a bit of extra time to each day's session but very little traffic, plenty of shade, flat stretches of road &.... better to be safe than sorry! After today's rocky road run, my knees are 'killing' me!
1st 9km loop in 1:19 (hrs. mins.!) AHR = 59%; MHR = 77%.
2nd 9km loop in 1:18 " " AHR = 55%; MHR = 79%.
3rd 9km loop in 1:19 " " AHR = 66%; MHR = 85%.
Distance today = 27km.
Distance this week = 47km.
Friday, March 14, 2008
Thursday, March 13, 2008
Program: 10 km easy (don't worry about neg. split etc...)
Not much use if I had worried! Some of the bug must have still been hiding somewhere as I went from a run to a jog to a walk to a very slow elephant walk!
10km in 86 minutes (!). AHR = 74%; MHR =80%.
I must get to the track before the heat tomorrow or else leave it till late evening. I hope there's something left in the tank!
Sunday, March 09, 2008
Friday, March 07, 2008
Drills, strides, short rest.
8 Laps (lane 8 = 420m), 'sitting on' heart rate 123. Time each 2 laps.
The grass had been recently cut & once again Lane 8 was easy to follow. It was hot, humid & looking like a storm approaching so I got to work quickly!
1.5km warm-up in 12 minutes.
Drills etc...about 20 minutes.
Time for each 2 laps of lane 8 = 5:41; 5:56; 6:02; 6:04.
AHR = 121 (82%); MHR = 125 (84%).
This is never an easy session & isn't meant to be, but I felt good & could have run more laps had I been told to!
Distance = 6.3km
Thursday, March 06, 2008
Wednesday, March 05, 2008
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Not just my knee, but also grazed the palm of my right hand and, to make a good job of it, the right side of my face as well!
Program : Medium/Long Run 12 - 14km. If feeling good, a negative split.
7km out in 58:25
AHR = 62%; MHR = 78%.
7km back in 55:27.
AHR = 72%; MHR = 82%.
Distance for today = 14km... & Yes! A negative split of 2:58.
Almost finished when I was spotted by the owner of a property on Diamond Fields Road.... difficult to miss the bloodied knee & grazed face! Unknown to me, they've been leaving what they call "Norma's Mug" & drink at their front gates, but I hadn't seen them there. Now, they're leaving bandages, antiseptic solution etc in one of their stables, also 'my mug' & drinks in the stable fridge which usually only has carrots in it for the horses! Goodness me! There are some kind-hearted people in this part of the world!
A slow run when I thought all was going well : 'The mountain brought forth a mouse'!
Ewen has asked me to check if the label isn't : "Norma's a mug"!!
Tuesday, March 04, 2008
I used the soccer field again to run on grass. After 2kms I decided to incorporate into the run some strides of different lengths, sprints, fast walking, jogging, several drills that can be done while still running, running fast diagonally across the field & along the road parallel to the field. This way the time passed quickly & made the session more interesting. Some stretches after.
Distance = 6km
AHR = 102 (69%); MHR = 126 (85%).