Thursday, June 28, 2018

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









Tuesday, June 26, 2018

Long Intervals Run ~~~~~

New Renwick Estate


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

Total 10km

Monday, June 25, 2018

Short Intervals Run ~~~~~

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

7.8km


Tuesday, June 19, 2018

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


Monday, June 11, 2018

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



Wednesday, June 06, 2018

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



Tuesday, June 05, 2018

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

Saturday, June 02, 2018

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!