Very Sad News

My husband Jim (Mr LL)  passed away on 11th April, 2011, 83 years of age, six weeks after being diagnosed with lung cancer spread to the liver - non-operable, untreatable and terminal within months.  He was a lovely gentle man whom I nursed at home, with the wonderful help provided by the Community Palliative Care Team until the day before he died.

I will miss him for the rest of my life.

R.I.P. my lovely husband, Jim

Track Session

Program: 10-20 min warm-up
6 x 400m in 2:23 (5:57m/k)
400m RI
10 min cool-down

At Chev track around 10:30 this morning; cool, drizzle of rain every so often; ran bare feet.  I felt this a fairly easy session and had no trouble staying with the pace.

2km warm-up + few drills & strides

6X400m  :  2:21;  2:22;  2:23;  2:17;  2:18;  2:22

I was in a hurry to get home so I skipped the cool-down .

Long Run

Not very long at all really, but that's what a run on Sunday is called.

Program :13km @ 7:23 min/km

  I started as usual from the school at 'Renwick'  and ran the first 3km around the school area, then to Bong Bong Road, Mary Street and Inkerman Road....out and back.


13km in 1 hour 34 min
Avg. pace 7:18
AHR 120 (75%);  MHR 140 (88%)
5k laps = 37:04;  37:16;  3k in 20:34 

All OK!

Time Trial or Cook's Tour?

"Cook's Tour"/Time Trial

Lake Alexandra, Mittagong

 Certainly not a Time Trial!  With all good intentions, I began in Iron Mines Oval but very soon became so bored going round and round, I took to the streets and ran a couple of blocks down to Lake Alexandra.  Thus the time trial ended and instead I enjoyed a slower run, the wildlife and the scenery!

To get 5km in I also included running some streets where I've never been before.

Program:
3.5k easy
5km @ 6:29 (didn't happen!)
1.5k easy

Ducks are a-dabbling!

 What did happen:
3.5k easy
5km @ 7:33m/k!!!
1.5k easy

A view of the lake

Landing strip for ducks and other wildlife!

Path around the lake