Short Intervals ~~~~~

10 mins. warm-up
15 x 1:30 mins
1:30 mins. RI
10 mins cool-down

Round and round the block to get a combo of uphill, flat, down-hill and level ground.

Monday & Tuesday ~~~~~

MONDAY:  Long Intervals .....  ran these uphill!
10 mins warm-up
5 x 3:30 mins
2 mins RI
12 mins cool-down

AHR 100-129bpm =  74-95% of max.

TE   2.0

TUESDAY; Progression Run 4km ... like a sauna on Bowral Parkrun course!

20 mins warm-up

Rest/stretch 5 mins

4 x 1km

Splits:   8:10;  8:02;   7:56;   7:41

AHR  117-129bpm  =  86%-95% of max.

TE 2.1

Yesterday and Today ~~~~~

Yesterday: 1500m steady TT

Avg. Pace 7:07m/k

AHR 117-124bpm (86%-91% of max.)

TE  2.1

250m splits   1:45;  1:45;  1:39;  1:48;  1:53;  1:49

1500m TT

Today: Thursday:

Short Intervals: 15 x 1:30 mins

1:30 mins. RI

AHR 98-125bpm (72% - 92% of max.)

TE   1.7

8km Run with 5k @ Tempo Pace ~~~~~

1.5k warm-up

5km Tempo Run:
7:50;   7:55;   7:52;   7:56;  7:25

1.5k warm-down

The plan was 4k tempo but I forgot to look at the Garmin and ran 5k instead.  Ran the last k faster purposely!

AHR 115 -128bpm;  84% -95% of max.

  TE   2.3

Total 8km

Bowral Parkrun Cycle Path

Short Run With Intervals ~~~~~

10 mins. warm-up; 5 x 1.5mins; 1.5 mins. RI; 5 mins cool-down

Run with Intervals ~~~~~

Alternative way to exercise your dog?

12 mins. warm-up
6.7km including 15 x 90 seconds intervals; 90 seconds RI
12 mins cool down

AHR  97-126bpm
71% - 93% of max.

TE 2.2

Tuesday & Wednesday ~~~~~

Tuesday :   Progression Run

On Bowral Parkrun cycle path:

20 mins easy including short walks

Then  4 x 1km Progression

8:21;    8:23;    8:04;    7:17

AHR 89% of max

TE   2.6

Cool down Jog/walk

TOTAL : 7.68km

Wednesday:  Easy Day:  Warn-up.....Drills with strides, cool down (3.55km)

Tempo run 1km (looking for even 250m splits)

1:39;  1:35;   1:38;   1:41

1km cool down

Total 5.55km

Jog/Walk ~~~~~~

Somewhat tired this morning but got out just to turn the legs over.  Pleased I did because my legs felt better when I finished than when I started.

Jog/Walk
60/30 seconds

4km

Fisher's Ghost 5km Race - Today!

5k on a demanding, hilly course in the grounds of the University of Western Sydney, Campbelltown.

Time 38:53

7:37;  7:37;  7:41;  8:39;  6:59

1st place Female 70+!!

Run With Long Intervals ~~~~~

Raining!

Warm-up

5 x 3 minutes

2 mins RI

Cool down.

Short Intervals ~~~~~

12mins. warm-up
15 x 1.5 minutes
1.5 minutes RI
15 mins cool down.

Felt good during this workout!