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