Saturday, December 30, 2017

Bowral Parkrun - #110

Cooler morning; rain stayed away!

5km in 40:04
87.94 age grading



Thursday, December 28, 2017

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






Wednesday, December 27, 2017

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!







Tuesday, December 26, 2017

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






Tuesday, December 19, 2017

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!




Monday, December 18, 2017

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



Friday, December 15, 2017

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!



Wednesday, December 13, 2017

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!

Monday, December 11, 2017

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!!

Wednesday, December 06, 2017

Easy Run With Intervals ~~~~~

After a slight head cold this week:


Easy running including some 300m intervals.