Another Windy Start ~~~

Monday:
Short Intervals Run
Warm-up
15x200m/200m RI jog.

15x200m

Tuesday:
Short Ints. Run
warm-up
8x400m/I Jog.

8x400m

Breezy Morning Run ~~~~

Much less windy than yesterday!

Few Short Inervala
Warm-up
6x30secs/30secs RI
4x3.5 minutes
Cool-down

5km

Thought it was alive at first - just a piece of driftwood!

Against the Wind ~~~~

Never before have I been silly enough to try running in horrible conditions like those today on the deserted windswept roads in Renwick Estate, battling against a ferocious westerly that almost blew me off my feet.  I'm told it could be considered as a beneficial resistance workout.  I think it was more like a waste of time.  Funnily enough, it was called a Progression Run!

45 Minutes Progression Run  …  backwards, sideways & sometimes forwards!
15 minutes slow … no problems with that!
15 minutes normal … I don't think so!
15 minutes strong … failed that one!

5km
Splits: 8:35;  8:35;  8:14;  8:10;  7:56

Forging ahead!

Short Intervals Run ~~~~~

Cold, icy wind again!

Short warm-up
15 x 150m/150m RI
No need for warm-down!

6.2km

Damn wind!

Renwick - 15x150m/150m Recoveries.

Parkrun, Long Run, Short Run ~~~~~

Saturday, I was volunteer tailrunner for Bowral parkrun:
5km in 42.28
82.97% age grading

Sunday: longer run
8km in 64 minutes
Avg. pace 8:02m/k (as planned!)

35.2km for the week.

Monday : rain!
Stationary bike
10 mins. easy
8 minutes tempo
7 minutes easy

Today (Tuesday) … worst icy wind ever!
Short Intervals Run:
Warm-up
8 x 400m/400m RI
Warm-down ..freezing!

Almost like Spring ~~~~

Cool breeze, but the dreadful westerly has died down, for now.  A bright, sunshiny morning!

45 minutes Progression Run

15 mins. slow jog/walk
15 mins. normal
15 mins. strong.

Cold Westerly Still Blowing ~~~~~

Is spring never coming?  Cold this morning - nothing to block this wind in the new Renwick estate, but good to have the whole place to myself.

Warm-up
12x200m/200m RI
Short warm-down … hardly necessary!

Total 6.8km

Westerly Wind to Start the Week ~~~~~

Return of that biting wind that's been absent for the last few days & looks like it could be here for a few more.  Brrr!  Cold!

Short warm-up
12 x 200m/200m RI
Very short cool-down.

5.7km

Bowral Parkrun - My 135th ~~~~~

5km in 37:57
92.85% age grading.

Sunny, less windy, short Intervals run ~~~~~

Nice change: warm sun and hardly any wind!

2km warm-up
15 x 150m/150m RI
Short warm-down.

6.8km
AHR 91-121bpm (67%-89% of max)

TE 2.0

Short, Windy Run ~~~~

I felt too tired this morning to do the entire workout so opted out at half way knowing I had some gardening to catch up on later.  After hours of digging, bending and transplanting my back aches so much I can barely move now!  I can't wait to get onto the electric blanket tonight to ease the stiffness in my back!  Nevertheless, I feel quite chuffed that I got everything done in the garden awaiting spring.

I did 2km warm-up
then 6x200m/200m RI walk …. the plan was 12x
Short cool-down … but didn't need it!

Monday's Longer, but still short, intervals! ~~~~

Sunny morning, cold but no wind!

Warm-up
8x 400m
200m RI recovery walking
Short warm-down.

Total 6.8km

Sunday's Short Intervals Run ~~~~~

Sunny, cold but not much wind!

Short warm-up
12 x 200m/200m  recovery walking
Shorter cool-down!

New estate in Renwick - great place to run until houses start building!

Saturday's Bowral Parkrun ~~~~

Simply too cold! So it was much slower than I was happy with:

5km in 39:05
Age Grading 90.15%

In spite of a short warm-up, I just couldn't get moving!  I might need a longer warm-up and will try this next Saturday.

Time Trial ~~~~~

1km warm-up + few strides
5km at pace 7:40m/k

Another windy morning!

5km in 38:17
Avg. Pace 7:40m/k
AHR 119-133bpm (88%-98% of max.)
TE  3.7

Splits:  7:44;   7:44;   7:32;   7:29;  7:46  (last 1km up incline!)

Finish uphill!

Like a Wind Tunnel ~~~~~

Most sections of the new Renwick estate are OK, but one road..... a wind tunnel for sure!

Short warm-up
6x30secs/3secs RI
4x3minutes/ 2-4 minutes RI
Warm-down walk … through the wind tunnel!


…. and here it is >>>>>>

 

Short Intervals Run ~~~~~

Another morning with cold, biting wind!  Very unpleasant to put it mildly.

Warm-up
10x350m/50m RI
Warm-down ….hardly necessary since I didn't warm-up!

5km run in Renwick Estate

Catching up ~~~~~ and finishing off the week.

I'm always catching up these days!  Written diary, Garmin Connect, Strava and this blog .. no wonder!

So the week so far:  After that godawful parkrun last Saturday, I rested on Sunday.

Monday:
Warm-up
12x200m /200m RI
Cool down.
 Total 6.8km … all ok!

Tuesday:
Warm-up
8x400m/400m RI
Cool-down
Total 7.8km..ok again!

Wednesday:
Warm-up
12x200m/200m RI
Cool-down
Total 6.5km... again ok with this!

Friday:
Easy, short run with strides.

Saturday:  Missed Bowral Parkrun  -  too cold!
Later in the a.m. : 4km Time Trial
1.5k warm-up
4km @ avg. 7:25m/k
29:43
AHR  120-130bpm (88%-96% of max.)
TE  3.7
Splits 7:15;  7:17;  7:23;  7:30
Total 5.5km

4km TT

Sunday: Short Intervals Run  …. biting cold in Renwick new estate!
Warm-up
12x200m/20m RI
Warm-down...not needed!
Total 6km

For this week …  35.7km

Bowral Parkrun and the rest of the week ~~~~~

My 132nd Bowral Parkrun
37.52 (bit slow!)
93.05% age grading

Sunday:  Easy stroll around Renwick estate
3.3km

Monday: Short Intervals Run
Warm-up
12x200m/200m RI jog, walk.  
Warm-down

200m incline

Tuesday:  Long Intervals Run
Warm-up
4x1km/1km Recovery jog/walk
Warm-down

Wednesday:
Warm-up
4 x 400m/400m RI .. planned to do 8x400m but lacked energy to go past 4.
Warm-down

D.S. Workout ~~~~~

Just ahead of a rainy day ~~~~~~

10mins warm-up

First Set : 6 x 30 secs/30 secs RI

Second Set :  4 x 3.5 minutes/RI 90 secs, 2 mins, 4 mins, 4mins.

Warm-down.

4.7km

Long Intervals Run ~~~~~

New Renwick Estate

Warm-up jog
4 x 1000m/1000m RI jog
Warm-down walk.

Total 10km

Short Intervals Run ~~~~~

Warm-up
15 x 200m/200m RI
Warm-down

7.8km

Catching Up .... again ~~~~~ For the week:

Bowral Parkrun #130 (16/6/18).  The coldest, windiest run ever!
5km in 37:30 (93.96 age grading)

Sunday :  4km walk .. icy-cold wind!

Monday  :  Short Intervals Run … no wind!
12 x 200m/200m RI Jog
7km

Tuesday  : Long Intervals Run … icy-cold wind again!
4 x 1km/1km RI Jog
9.2km

Wednesday:
Warm-up
8 x 400m/400m RI Jog
Cooldown
Total 8km

Thursday:  Dave Scott's Workout ~~~~~  5km

12 mins warm-up

6x30secs/30 secs. RI

4x3.5 mins.   /90secs; 2mins; 4 mins; 4mins RI

8-10 mins cool-down.

A girl has to have her sleep!

Dave Scott's Workout

Saturday:  Bowral Parkrun 5km
Volunteer Tail walker
52 minutes
67.63% age grading.

Sunday:  Repeat Dave Scott's Workout
5km

Week Total 39.3km

Parkrun & Monday ~~~~~

Rest day Sunday - feeling tired.

Saturday Bowral Parkrun
5km in 37:52
Age grading 93.05%

Monday:  Short Intervals Run
Warm-up
15 x 150m/150m RI Jog
Cool-down

Total  6.82km

Pepper waiting for me