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

Short Intervals Run ~~~~~

Good to see a little sunshine this morning, though rain seems to have settled in again tonight.  We need more rain after such a dry summer.

Warm-up
8 x 400m/400m jog
Cool-down.

7.6km
AHR 102-123bpm (75%-90% of max.)
TE 2.3

New Renwick Estate

Starting Another Week ~~~~~

… and a cold one to begin with!

Warm-up
12 x 200m/200m jog
Cool-down

6.7km
AHR 71%-93% of max.
TE  2.2

Finished with 5 minutes on the elliptical trainer.

Tuesday:  
Warm-up
4x1000m/1000m jog
Cool-down
Total 9.45km

Through new Renwick Estate

Bowral Parkrun ~~~~~~

Awfully cold and windy on the cycle path, nevertheless I managed to take a few seconds (22 actually!) off last Saturday's parkrun time.

Today:
5km in 37:30
93.69% age grading.

Proudly staggering up the hill in my new 100th parkrun T-shirt!