Tempo Run - and some rain!

Windy and a few light showers- what a relief to see rain again!

My Program:
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy
1.5k @ pace 7:52m/k
1.5k easy

My pace for both pace segments:
7:50m/k and 7:51m/k....Phew!  Just ahead of VP!

AHR 102-122bpm/75%-90% of max.

TE 2.0

7 Weeks to Fishers Ghost 5km ~~~~~

Kicked started the week yesterday with some Magill Drills/Strides - about 30 mins.

Today:  Chev Track

2.3km warm-up/couple strides

1600m, 1200m, 800m, 400m ... 400m RI

VP ran 12:07;  9:00;  5:56;  2:56

I ran    13:14;  10:37;  6:29;  3:16 .. way too slow!  Couldn't go any faster!

Back to 5km Training ~~~~ Fishers Ghost 5km, Nov. 12

Blackmores 10km Bridge Run - done!  A slow 1:23:10 on Sunday, 17th.

Today, Tuesday, 19th:
Track at Chev. College

Program: 8 x 400m 2:56 (VP set to run 7:20m/k based on 38:30 for 5km at parkrun)
400m RI

2km warm-up
4 x 400m ... legs still tired after Sunday!
2:52;    2:52;   2:52;    2:49

Short cool-down walk and few stretches.

It's a start!

Thursday and Today ~~~~

I can't seem to keep up updating my blog!  So the last 2 runs were:

Thursday:  6km 
5km run on Bowral parkrun cycle path + 3 x 3minute uphill

Today (Saturday) : Bowral parkrun 5km

38:26 (91.67 Age Graded)

Tomorrow (Sunday), last long run (11km) before Blackmores 10km Bridge Run on Sunday, 17th Sept.

Busy looking after new triplets!

Saturday, Sunday and Today ~~~~~

Saturday : 95th parkrun.. parkrun horribilis!  So many walk breaks! 41:45mins. 80.36% Age Grade.

Sunday : Long run/walk, 30/30seconds ..felt much better after this one!  12km

Today (Tuesday) :  for the first time that I can recall I had to abandon a track session at Chev. College.  Never before have I felt such a fierce, freezing cold gale sweeping in every direction across the oval!  I did 2 of 6x600m before making a bee line for protection in the car!

Not the best start to another week with just 2 more before Blackmore's 10km Bridge Run!