5km in 38:45
AHR 127 (79%); MHR 150 (94%)
8:12; 7:45; 7:38; 7:17; 7:46
|Bowral Parkrun 5km Course.|
Training Effect 3.8 = Improving! 4.0 would have been highly improving!
Next Saturday I'm down as volunteer .....scanning bar codes; by the following Saturday I will be running with the others!
I've also made a change to my running during the week by changing to the F.I.R.S.T. 10km training program from the 5km which I've been using for several months now. I need change as a challenge and for motivation! This, like all F.I.R.S.T. training programs has all paces based on a recent 5km time. Recently, mine was 33:43 so I'm using 33:50 for the three major sessions : track repeats, tempo run and long run. Start Tuesday at Chevalier College track.