Picton Inaugural Parkrun ~~~~~

Pretty course through the Botanical Gardens.

5km in 38:36 (91.28% age grading)

Easy Week ~~~~~ cont. .....

Today, Wednesday ....  School soccer field:  

Some short intervals .... Warm-up; 6 x 200m with 400m recoveries; cool-down..

That's it!  4.3km

Chev Track - superb Autumn day! ~~~~~

Saturday:  Bowral Parkrun 5km
38:52 (90.69 age grading)

Today:  Chev. College Track

Warm-up

3x400m/100m RI

3x400m/200m RI

3x400m/400m RI

Cool-down & stretches

7.25km Total

Short & Quick ~~~~~

Looking at an easy, short, sharp session!

Warm-up; 6x200m/200m RI Jog; cool-down

Tempo Run - Bowral Parkrun Cycle Path ~~~~~

A windy one!

5.6km
15 mins. easy;  15 mins. normal;  15 mins strong (i.e. HR 80%-90% of max.).. got to that on the uphill finish!

9:56;  8:20;  8:15;  7:34;  7:43;  (5:45)

Run with Intervals ~~~~~

6.6km

Warm-up

10 x 350m/ 50m RI

Cool-down

Short recovery jog after each 350m run makes for a fairly hard workout  ....  for me anyway!

Saturday & Monday ~~~~~

Saturday:  Bowral Parkrun 5km
38:54 (90.57% age grading)

Today, Monday (missed Sunday - blowing a gale!)

Run with short intervals

Warm-up

15 x 150m/150m RI

Cool-down

6.76km.  (TE 2.9)

Progression Run ~~~~~

Starting super slow!  Long hill waiting at the finish!

8km .... aiming for each km faster!

1km Splits:  9:27;  9:14;  8:59;  8:32;  8:22;  8:11;  7:54;  7:46

From Bowral Parkrun Course

Progression 8km Run

Morning Run - with Intervals ~~~~~

Very warm again - heatwave on the way for next few days - must get out early tomorrow!

Warm-up
8 x 400m / 400m RI
Cool-down

Total   8.68km  

Long Hilly Walk ~~~~~ 2 hours

Somewhat cooler this morning!  10.4km

Morning Run - Return to Summer! ~~~~~

Too darned hot!

Warm-up

12 x 200m/200m Recoveries

Cool-down.

6.48km

Saturday & Sunday ~~~~~

Bowral Parkrun 5km : #121
38:57 (90.42% age grading)

Sunday:  Short HillyWalk 6km

Progression Run - On Hills!

From "The Abbey" out & back: 15 mins. easy;  15 mins. normal; 15 mins. strong.

5.72km
AHR 81% of max.
TE 3.9!

Splits: 10:13;  9:02;  8:45;  7:43;  7:34;  (5:09 for 0.72k)

Run incl. some longer intervals ~~~~~

Warm-up
10 x 350m
50m Recoveries
Cool-down

7km

AHR 90-119bpm (66%-88% of max.)

TE  3.0 (Improving!)

Lots of Hills!

Run incl. Short Intervals ~~~~

Warm-up

12 x 150m/150m RI

Cool-down.

5.9km

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

Saturday & Sunday ~~~~~

Bowral Parkrun, Saturday:
39:07 (Age grading 90.07%)

Easter Sunday:

Long, Hilly Walk

95 minutes

7.84km

34.1km for the week