Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3 

Long Intervals ~~~~~

12 mins warm-up

5 x 3.5minutes
1:55 RI

Cool-down

I used the intervals setting on Garmin for this workout.

Bowral Parkrun - #102

5k in 39:44  (88.67% age grading)
7.59m/k
AHR 125-137bpm (92-101% of max.)

7:44;   7:37;   7:51;   7:57;   8:36 (walking up that bloody hill!)

TE  3.2 Improving! (First time to go over 3 in months!)

More Catching Up! ~~~~~

I can't seem to get ahead or even on time lately!  So here are the past 3 days' training:

Monday's Long Intervals:
5 x 4mins
2mins RI

4.78km
AHR 101-133bpm (74%-98% of max.)

Tuesday's Progression Run: 8km:  not good!  Pace all over the place!

Thursday's Short Intervals:  Warm-up;  15x90secs; 45 sec RI; Cool-down.

Catching Up ~~~~

Saturday, 21/10 .....Bowral parkrun
Volunteer Tail walker

44:07
79.6% age graded.

Monday:  Long Intervals
12 mins warm

5 x 4 minutes (hard!)
2 mins RI

Cool-down.

Short Intervals ~~~~~~

Warm-up 12 mins.
15 x 150m
150m RI
Cool Down

150m up slope - 150m RI down!

100th Parkun & WorldRecord!!

14/10/17 ....  World Record for oldest woman to run 100 parkruns!

Tempo/Progression Run ~~~~~

.... where each 1km is supposed to be run around 5 seconds faster than the previous one!  I think I did better with this this week; last week pace was all over the place.  Nice to see any improvement!

On Bowral Parkrun course: 6.72km

AHR 107-127bpm  =  79%-93% of max.

TE 2.3

Splits   8:36;  8:28;   8:19;   8:08;   8:07;   6:29

Long Interals in Continuous Run ~~~~~

Renwick and surrounding streets.

12 minutes warm-up
5 x 400m
400m RI brisk walk
Cool-down.

2:56;   2:46;   2:40;   3:01;   2:59

AHR 94-130bpm  =  69%-96% of max.

TE 1.9

Total 6.15km

Just Turning the Legs Over ~~~~~

School Soccer Field

An easy, rest day before my 99th parkrun tomorrow!  1 Set Magill drills with strides alternating.

Short Intervals ~~~

Phew!  These left me huffing and puffing!  Nice change though.  Rest day tomorrow!

12 minutes warm-up
15 x 60 seconds hard
30 secs RI
12 minutes cool down.

3.58km in 35 mins total

MHR 125bpm = 91% of max.

TE 2.0

Long Progression Run ~~~~~

1.5k warm-up
6km gradually increasing pace each km
1.5k cool-down.

I used Bowral parkrun course for this session.  Gorgeous morning for a run!

6km in 50:35
Avg. pace 8:25m/k
AHR 109-130bpm = 80% - 90% of max.

Avg. Pace: 8:27;  8:26;  8:29;  9:00;  8:15;  7:57

TE  2.1

Included a few short hill reps up the grassy hill during the cool down!  Stretches at finish.

Making Some Changes ~~~~~ Long Intervals

Stepping away from my usual program and trying some different runs.  It'll take a few weeks/months to make a judgement about improved and faster pace for 5km.

Long Intervals:
12 minutes warm-up
5 x 3minutes ... around 5k pace
1.5minutes RI walk
12 minutes cool-down

This was interesting and a welcome change from the usual Chev track session.

5x3mins paces : 7:11;   6:52;   7:25;  8:18;   7:28
AHR 74%-90% of max.

TE 1.8!

Bowral Parkrun - #98!!

Nearly there!

38:45  (90.92% age grade)

AHR 123-135bpm (90-99% of max.)

7:28;    7:32;    7:37;    8:03;   8:04

TE 2.4

Strong wind all the way out and back!