Thursday, March 12, 2015

Tempo Run at Parkrun ~~~~~

For the second time this week I drove to "The Briars" - Bowral Parkrun course - for today's run.  I love running on this course :  it's totally quiet and very picturesque as it follows alongside the Wingecarribee River and open fields for miles around.  I didn't see another person on the path the entire time.

Tempo Run :  8km
1.5k easy ...down grassy slope and cycle path
5km @ ST pace (6:56m/k based on 33:50 5k time).... along cycle path 2.5k and back)
1.5k easy ..... cycle path + up grassy slope without stopping!

My  time for 5km : 34:14.....not too bad considering ......
Avg. Pace 6:50m/k ...OK with that.
AHR 129 (81%);    MHR 140 (88%).
Training Effect : 3.6 = Improving!

Very much enjoyed this run;  pace was comfortable; no walk breaks; lovely sunny morning that has now, at 2:00 pm, changed to another thunder storm.  So far so good for this week!


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