Bowral Parkrun - #110

Cooler morning; rain stayed away!

5km in 40:04
87.94 age grading

Easy Run - short intervals ~~~~~

Warming up again after a couple of cooler days. Also humid!

12 minutes warm-up easy jog/walk
15 x 1:30 minutes fairly hard
RI  1:30 mins.
6 minutes walking cool-down.

TE  2.4

Tempo Run ~~~~~

8km Total

1.5k warm-up

5km at pace... VP set to run 8:10m/k 

1.5k cool-down... walking!

Ages since I've run on Range Road and I found the hills really tough even having to walk a couple!  Good workout though in spite of finishing exhausted but just ahead of VP.

5km in 40:39

Avg. pace 8:08 m/km

AHR 115-152(?) bpm =  85% - 112(?)% of max.

TE   3.2 =  Improving!

Boxing Day Easy Run ~~~~~

Very mild & cool day!

Warm-up including 6x30 seconds intervals/30seconds RI

5 x 3:30 minutes

2mins RI

Cool-down.

5.56km.  TE   2.0

Tempo Run ~~~~~3km

Another day of scorching heat on Bowral parkrun cycle path!

2km warm-up

3km- aiming for even pacing!

2km cool-down

3km in 23:51
7:54;   8:07;   7:48

TE 3.1...improving, about time!

Easy Run in the shade -plus a few intervals ~~~~~

Another heatwave day!    Enough summer already!

1.5km warm-up

5x 3:30minutes
2 mins RI
Cool down

AHR 100-122bpm = 74%-90% of max.

TE 1.9

After yesterday's heatwave - delicious, light rain! ~~~~~

What a change!

After 2.8km warm-up/drills/strides/cool down:

1km steady TT (forgot to change laps to 0.25km!)

Rested for a bit, changed lap distance and then ran another 1km TT!

Run - including some intervals ~~~~~

A very hot morning so kept to shaded streets where possible :


Warm-up
15x1:30 minutes
1 minute RI
Cool-down walk

Soon, I'll have to start early before it gets too hot!

Run with a few intervals ~~~~~

Warm-up 15 mins

5 x 3:30 minutes with 2 mins RI

10 mins cool-down + few stretches

Very warm morning!

Bowral Parkrun Tailrunner ~~~~~

Thought I'd never finish!  1:00:34.  58.17% age grading!!

Easy Run With Intervals ~~~~~

After a slight head cold this week:

Easy running including some 300m intervals.