Thursday, April 30, 2015

Another Tempo Run ~~~~~

........ on dry land this time! Grass areas like Chev track are all waterlogged so staying on road for now.  I did much the same as Tuesday except for a shorter warm-up and cool-down:

1.5 warm-up
5km @ ST pace ..... through Renwick and surrounding streets.
1.5k cool-down.

5km in 35:34
73%- 83% heart rate
TE 1.9 = minor!  Hmmm?
6:59;     7:14;     7:07;     7:03;     6:59

 ..... and finished ahead of VP by 16 seconds!

Tuesday, April 28, 2015

Tempo Run ..... on Bowral Parkrun Course ~~~~~

I did a check on Bowral Parkrun course this morning having found it partially flooded last Saturday.  More rain forecast between now and Saturday and I guessed there was no use trying Chev track again until there's more dry weather.

As the course was last Saturday when Leah and I ran/splased our way through 9km, it was much the same this morning :  grassy slope waterlogged and bike path has long stretches where the water is above the ankles.  No point diverging onto the grass at either side because there one would only sink deeper and possibly need rescuing unless wearing a rubber duckie or flippers!

A few of the puddles to be negotiated this Saturday!

My session:
3km easy ...through water mostly!
**5km @ ST pace (7:11m/k)
1.5k easy .... up grassy bog!

** 5km in 36:25
Avg. Pace 7:17m/k
AHR 76%;  MHR 86%
TE 2.0 =  Maintaining!
Splits 7:14;     7:51;     7:10;     7:25;     6:43

VP finished 25 seconds in front!

Total : 9.5km

Saturday, April 25, 2015

Today's Longer Run ~~~~~

It was my bright idea to use Bowral Parkrun course today and had Leah with me for company.  It turned out to be not so bright at all :  the grassy downhill slope at the start was completely waterlogged; there were long stretches of water ankle deep along the cycle /walk path; debris left cross the path and well into the surrounding fields from when the water must have swept across from the river flooding.  There was a seat well away from the river covered in debris as proof of just how far the flood had reached in recent days. Luckily the water had receded as we splashed our way through the course but shoes, socks and even legs up to the knees were all covered with mud!

11km ... some walking through the water!
Heart rate 69% - 83%
TE ... 1.7 (Minor!)

We ran the 10km cycle path, diverging to side exits along the way to explore and throw in a few dry hills!

Thursday, April 23, 2015

Tempo Run ~~~~~~

First fine day this week : sun shining, no wind, warm.

Tempo Run:
1.5km warm-up
5km @ ST (short tempo)pace 7:11m/k ( based on a 35 min for 5km)
1.5km easy

5km in 37 min.
Avg.pace 7:12m/k
TE 1.9 ... Minor (Not surprising!)

VP got ahead on the short hills and stayed ahead!

Tuesday, April 21, 2015

Chev Track ~~~~~ Under water!

At mid-day I noticed that the sun had come out.  What I didn't think about was how long it would stay out. The rain had ceased too but again, I didn't think about how long it would stop for.  I changed clothes in a flash, into the car and raced across to Chevalier College only to find the whole oval just about under water! Having come that far I wasn't about to turn back without doing something.  It was most likely a waste of time but I felt better having got myself out in such conditions and tried and sometimes that, not the actual running, becomes the important factor ... feeling good!

10-20 min warn-up ..... I did about 5
10 x 400m in 2:39 ..... I did 5 repeats
10 min cool-down ..... none at all except a dash to the car!

2:34;     2:46;     2:35;     2:40;     2:47.

After the warm-up I removed shoes and socks and splashed my way through the quagmire.  Pleased to get home (cold) and into hot shower (lovely!).
Training Effect (TE)   1.2 (Minor!)

Saturday, April 18, 2015

Bowral Parkrun # 30 ~~~

A very humid morning after 24 hours of steady rain; grassy slope wet and slippery.

Going Down .... in pink!

Time :  34:29 (no PB there!)
Avg. pace 7:00m/k
AHR 84%;  MHR 91%

6:44;     6:54.8;     6:54.8;     6:55;     7:25

TE  ~~  3.1 =  Improving!

.... and climbing back up!

Enjoyed this morning's run but the final hill gets me every time, otherwise splits good!

Thursday, April 16, 2015

Tempo Run ~~~~~

A very warm morning, quite hot running...even slowly!  I'm going to have to HTFU if I'm to start half marathon training in a week or two! I did today's run as best I could but slower than I should have :

Tempo Run :
1km warm-up
7km @ ST pace .... 7:10m/k for my latest 34min 5k time.
1km cool-down.

Total 9km
Training Effect 3:0 = Improving!

Tuesday, April 14, 2015

Chev.Track ~~~~~

10-20 min warm-up ...... Jog + few strides
1600m (10:41)
1200m (7:54)
800m   (5:12)
400m   (2:34)
400m  RI

My Times!
10:54;    8:23;   5:24;   2:44
That says it all!

Beautiful, sunny morning ....only wish I had been half as bright as the weather!

Saturday, April 04, 2015

Bowral Parkrun #28 ~~~~~

First wet day for Bowral Parkrun; steady rain and slippery grass.  Once again, I had that dreadful dry retching on the way back up the grass hill.  Perhaps Thursday's lurgy wasn't quite gone, I don't know, but I do know I didn't feel well for the entire 5km and felt positively wretched at the finish!

Anyhow, here goes:
5km in 35:09
6:48;  6:47;  6:56;  7:01;  7:35
AHR 81%; MHR 84%
TE 4:0 ...... Highly Improving!  Really?

Friday, April 03, 2015

Tempo Run ~~~~~

Yesterday, Thursday, I did the tempo run along Bowral Parkrun course : it's quiet, scenic and away from all traffic except for the occasional cyclist and walker. I went in the opposite direction from Parkrun for the first 1.5km and found the pathway led into a bush reserve via a pretty tree lined track.  I was thoroughly enjoying this change until I ran headlong up to a black snake lying across the track!  It might have been dead but it didn't move as I took a flying leap over it. At that point I took the fastest track out of the reserve and back onto the pathway!

Tempo Run :
1.5k warm-up
3.0k @ ST pace (7:00m/k for me)......24:39 (7:50m/k)
1.5k easy
1.5k @ ST pace ...... 12:07 (7:57m/k)
1.5k easy
3.0k @ ST pace ...... 25:30 (8:14m/k)
1.5k cool-down.

I had some stomach cramps not long after starting and so running a 7:00m/k just didn't happen in the sections where it should have.  Nevertheless, I did the full session finishing by having to run that final grassy hill that we do on Saturdays.  I had to run the hill twice to make up the 1.5km cool-down.  I was happy to get back to the car and home!