Saturday, Sunday(rest!), Monday, Tuesday & Wednesdy ~~~~~

Before more time elapses :

Bowral Parkrun 5km ~~~~~ 39:59 Phew!  Just made it!

Monday :  Range Road Run  10.2km

Tuesday: Chev. Track  ~~~~~  5.7km
10x 300m...   90 seconds RI
Warm-up & cool-down

Wednesday:  Run with short intervals ~~~~~ 7.4km ~~~~  Lovely, cool change through!
Warm-up ~~~  
15 x 200m with 200m RI
Cool-down

Run & a Few Drops of Rain! ~~~~~

Not enough to settle the dust on DF Road but more pleasant than running in the heat of the past couple of weeks.

15 mins warm -up ... downhill!

8 x 400m with 400m RI

15 mins cool-down ... uphill!

7.3km

AHR  92-123bpm  =  68%-90% of max.

TE   2.3

Run With Short Intervals ~~~~~

As much as possible keeping in the shade on yet another hot morning!

Warm-up

12 x 400m   (400m RI)

Cool-down

Total 6.6km.....AHR 96-125bpm (71%-92% of max.)

TE 2.6

Shady Run with a few intervals ~~~~~

D.F Road for some shade on another very hot day!

15 mins. warm-up

8 x 400m

400m RI

16 mins. cool-down

Total 9.16km

 

TE   3.2  ...  Improving!

Avg. paces for 400m reps  :  6:47;  7:10;  9:18 uphill!;7:49;  7:08;  7:09;  8:14;  6:58 downhill!

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Tuesday & Wednesday ~~~~~

I'm not keeping up very well with my blog as I used do!  Too many options to attend to :  Garmin Connect, Strava, this blog and my hand written running diary! Oh well .....  here goes!

Tuesday: 

Chev Track  7.42km
Warm-up 20mins.
4 x1000m
10 mins cool-down.

7:59;  7:58;  7:52;  8:00 ( all slightly slower than VP!)

 TE  3.0 =  Improving!!  WooHoo!!

Wednesday:  Short Intervals Run ... 7.8 km

15 x 200m with 200m RI jog

TE  2.9

Saturday, Sunday & Monday ~~~~~

Saturday:  Parkrun #113
5k in very humid weather
40:08 .... 87.79% age grading.

Sunday:  Run with intervals

8km

Warm-up ....    12x200m with 200m RI....cool-down

Monday:  Run with long intervals

5.5km

Warm-up .... 8x400m with 400m RI ....cool-down

From the new "Runners Boutique" shop in Moss Vale, opened today!

Tempo Run - Progression ~~~~~

Back to Range Road for more hills!  Start/Finish at "The Abbey".

Short warm-up : 0.5k

Then ...2km very easy with walk breaks

2km normal .... then

2km strong...... 

1km splits :  9:17; 9:33    -    11:17; 9:17    -   7:36;  7:43

AHR  74%-93% of max.

TE 2.2

Track - Tuesday ~~~~Wednesday - Hill repeats ~~~~~

Chev. Track : 5km

1.5km warm-up

400m, 600m, 800m, 800m, 600m, 400m

400m RI

Cool-down/stretch

My Times :  3.0;  4:31;  6:04;  6:03;  4:24;  2:48 .. all just ahead of VP!


Wednesday : hill  repeats  .   7km

12 mins warm-up

15 x 1:30 mins. uphill;  1:30 jog down

14 mins. cool-down.

Jog down

Run up

Saturday & Monday ~~~~~

Saturday:  Bowral Parkrun #112 for me!  An extremely hot & humid morning; after 2km I jog/walked the rest of the way.

40:13 

87.61% age grading.

Sunday rested in heatwave conditions!

Monday:  Still very hot & humid.

5.5km run including:

warm-up + 6x30 seconds intervals - 30 seconds RI

Then 6 x 3:30 minutes

2 minutes RI

Cool down... a misnomer in this heat!

Tempo Run ~~~~~

1km warm-up
3km @ pace
1k easy
3km@ pace
1.6k cool down jog/walk.

Cool and overcast morning....  may they keep coming!

Range Road, start/finish at "The Abbey" ....stretches at the little grotto :

9.6km

AHR  102-119 bpm(75%-88% of max.)

TE  2.0

2x3km @ avg. 8:10m/k