Tempo Run ~~~ I Won!

I finished 227m ahead of VP this morning and Oh, what a feeling!!  Warm but windy day.

Tempo Run;
1.5k warm-up
5k @ ST (short tempo) pace ...8:11m/k for 40min 5km.
1.5k cool-down.

5km @ ST Pace

5km :  38:38
7:46;    8:13;    7:38;    7:36;    7:24.

Avg. Pace :  7:44m/k

For Today : 8km

C to 5km

With Leah and Ross this morning : Week 5, Day 2....done! This is fast becoming one of my favourite runs....despite the early start and the cold and the wind!!  30 min.

Track ~~~~~

1200m

Still no lanes marked so once again I ran just inside the boundary fence of the oval at Chevalier College.  Windy, but not cold.  Session OK!

10-20 min warm-up.......I did 10 min + strides
4 x 1200m (9:21 for 40min 5km.)
10 min cool-down....I did 5 min + stretches

4 x 1200m
9:17;    9:07;    9:05;    8:53

Talk About Dedication!!

I can't believe I'm still braving these early and cold morning starts!  Never would have thought I'd do it, but here I was up again at 7:00am today for the start of Week 5, Day 1, Couch to 5km with Leah.  Ross missing due to a bad throat!   Not a nice morning at all : very cold and very, very windy.

3.8km

Long Run with Leah ~~~~~

A 12:45pm start with what looked like a raincloud about to open up!  Only a dozen large drops and it ended just as Leah and I set off from the Highlands School for our jog/walk long run.......chat, chat chatting all the way!  So nice for me to have company on these  longer runs.  Fierce wind came up at the turnaround point, but we battled bravely on!

Diamond Fields Road

 

Today : 11km

C 2 5k +

Couch to 5km this morning; Cross Fit this afternoon; long run tomorrow!

C 2 5K

Despite the frost, 7:45am start with Leah and Ross.....Week 4, Day 2.

Track ~~~ Interrupted!

Warm-up just finished when school kids descended on the oval to train for their athletics carnival!  It made little difference to me really as there are still no lanes marked.  I moved to the area just inside the boundary fence while they used the centre for some heats.  A very nice morning at Chevalier College, Bowral :  sunny and no wind, the grass a bit rough but short and not too wet after the earlier fog.

My Program :
10-20 min warm-up....I did 10 min + strides
6 x 800m (90sec RI)
10 min cool-down....I did 5min + stretches

5:39;  5:40;  5:52;  6:03;  5:56;  5:41...ahead of VP for each repeat!

800m track

Fitness Class ~~~~~

I missed C to 5k with Leah and Ross, having had a sleepless night last night. However I did get to Cross Fit at 1:45pm with the school kids!  A hard session :  "Twenties" ~~~~~

Just managed twice through!

Long Run ~~~~~ with Leah.

10km

 

Leah ran with me this morning...her first 'long' run!  Good company for me and we chatted out and back along Diamond Fields Road.  Beautiful morning, 10:00 start, jog/walk, no wind, sunny and warm....just perfect!

Today : 10km

Fitness Class : School ~~~~~

I missed C25k with Leah and Ross because I simply couldn't face any more windy runs after yesterday.  However, I made it to the Cross Fit Class this afternoon. 

Today was "Tens" ~~~~~  I got through most of these twice....excluding chin-ups!!

Tempo Run ~~~~~ VP Won!

.....by about 100m!

6km

It was not my favourite morning :  cold and windy and I struggled most of the 6km.

1.5km warm-up
6km @ MT pace (8:20 based on 40 min 5km time)
1.5k cool-down.

6km in 49 min 33sec
8:12;  7:56;  8:07;  7:55;  8:10;  9:07......walking!

I spent a short time with the goats  and their 2 babies when I got back to the school .....  felt I was in good company!

Today : 9km

Early to Rise!

I'm never up before 7:00a.m.!  I was this morning though..... to join Leah and Ross at the school for C25K, Week3 Day 2 and it was lightly raining! They have to start early now, so I'll join them whenever I can, but without compromising my other 3 days of 5k program.  Whether or not I'll be able to add the Fitness Class as well is another question!

Today : 3.5km Jog/Walk

I did get to the school Fitness Class after all!  30 min.

Track ~~~~~

Cold, grey, bleak morning!  No sign of lanes at Chev. College oval so, once again, I ran along the rectangular markings of the football field.  Wore woollen cap, top and gloves for the entire session and was shivering by the time I cooled down, drove home and immediately downed a hot chocolate before a very hot shower!  The session was OK.

The Session:
10-20 min warm-up.....I did 1km + strides
10 x 400m (3:03 for 40 min 5k)
400m Recoveries...jogging
10 min cool-down....did about 500m + stretches.

10 x 400m
3:01;  3:01;  2:59;  3:01;  3:00;  2:59;  2:57;  2:55;  2:49;  2:45

Long Run ~~~~~

A white frost this morning.....but no wind at all!  Such a relief and even better........the sun was out! Where else would I find a better place to run on this beautiful day than Diamond Fields Road which, to my surprise and delight, had been recently graded so that there were no rocks or stones awaiting the fall of the unwary jogger!  At least, not for the first 4km, though after that it did become a bit rougher.  Unparalleled for its beauty and quiet!

Today :  10km .....walked the first and last 1km and a couple of hills in between.



10km

Couch 2 5km

Another horribly cold and windy morning!

3.8km with Leah and Ross.  When school resumes next week they're on their own!  Has been very rewarding seeing them start running and enjoying it.  I'll also miss their good company.

Tempo Run ~~~ Cold and Windy!

10.5km Tempo Run

Atrocious weather!  The wind was strong and so cold...not an enjoyable run but it's done and I was ahead of VP for the ST pace sections.

1.5k warm-up
1.5k @ ST pace
1.5k easy
1.5k @ ST pace
1.5k easy
1.5k @ ST pace
1.5k cool-down

Today : 10.5km

Couch to 5k

Week 2, Day 2.....on a cold, frosty morning.  Good fun with Leah and Ross from the Highlands School ....and where 2 baby goats have been born this week, which makes 5 for me to look after now..lucky me!

Born today, 9th July

   

Born 3rd July

Cross-Training? ~~~~~

Couch to 5km with Leah and Ross :

4km Today!

Tempo Run ~~~~~

5km @ ST Pace

What a glorious day!  Blue sky, no cloud, sunny and warm and no wind!  Perfect!

1.5km warm-up
5km @ ST pace (8:11 m/k)
1.5km cool-down.

7:55;  8:24;  7:55;  7:58;  7:52....2 hills, otherwise flat.



Today :  8km

Cross-training? ~~~~~

Couch to 5k :   3.8km!

Track ~~~~~

A much brighter and warmer morning with little or no wind.  What a relief!

Chev Track :

10-20 min  warm-up ........I did 15 min + 4 strides

4 x 1000m (7:45m/k based on 40 min 5km)

10 min cool-down....I did 5 min + stretches

4 x 1000m    :    7:39;    7:33;    7:28;    7:16

Couch to 5k tomorrow!