Westerly Wind to Start the Week ~~~~~

Return of that biting wind that's been absent for the last few days & looks like it could be here for a few more.  Brrr!  Cold!

Short warm-up
12 x 200m/200m RI
Very short cool-down.

5.7km

Bowral Parkrun - My 135th ~~~~~

5km in 37:57
92.85% age grading.

Sunny, less windy, short Intervals run ~~~~~

Nice change: warm sun and hardly any wind!

2km warm-up
15 x 150m/150m RI
Short warm-down.

6.8km
AHR 91-121bpm (67%-89% of max)

TE 2.0

Short, Windy Run ~~~~

I felt too tired this morning to do the entire workout so opted out at half way knowing I had some gardening to catch up on later.  After hours of digging, bending and transplanting my back aches so much I can barely move now!  I can't wait to get onto the electric blanket tonight to ease the stiffness in my back!  Nevertheless, I feel quite chuffed that I got everything done in the garden awaiting spring.

I did 2km warm-up
then 6x200m/200m RI walk …. the plan was 12x
Short cool-down … but didn't need it!

Monday's Longer, but still short, intervals! ~~~~

Sunny morning, cold but no wind!

Warm-up
8x 400m
200m RI recovery walking
Short warm-down.

Total 6.8km

Sunday's Short Intervals Run ~~~~~

Sunny, cold but not much wind!

Short warm-up
12 x 200m/200m  recovery walking
Shorter cool-down!

New estate in Renwick - great place to run until houses start building!

Saturday's Bowral Parkrun ~~~~

Simply too cold! So it was much slower than I was happy with:

5km in 39:05
Age Grading 90.15%

In spite of a short warm-up, I just couldn't get moving!  I might need a longer warm-up and will try this next Saturday.

Time Trial ~~~~~

1km warm-up + few strides
5km at pace 7:40m/k

Another windy morning!

5km in 38:17
Avg. Pace 7:40m/k
AHR 119-133bpm (88%-98% of max.)
TE  3.7

Splits:  7:44;   7:44;   7:32;   7:29;  7:46  (last 1km up incline!)

Finish uphill!

Like a Wind Tunnel ~~~~~

Most sections of the new Renwick estate are OK, but one road..... a wind tunnel for sure!

Short warm-up
6x30secs/3secs RI
4x3minutes/ 2-4 minutes RI
Warm-down walk … through the wind tunnel!


…. and here it is >>>>>>

 

Short Intervals Run ~~~~~

Another morning with cold, biting wind!  Very unpleasant to put it mildly.

Warm-up
10x350m/50m RI
Warm-down ….hardly necessary since I didn't warm-up!

5km run in Renwick Estate

Catching up ~~~~~ and finishing off the week.

I'm always catching up these days!  Written diary, Garmin Connect, Strava and this blog .. no wonder!

So the week so far:  After that godawful parkrun last Saturday, I rested on Sunday.

Monday:
Warm-up
12x200m /200m RI
Cool down.
 Total 6.8km … all ok!

Tuesday:
Warm-up
8x400m/400m RI
Cool-down
Total 7.8km..ok again!

Wednesday:
Warm-up
12x200m/200m RI
Cool-down
Total 6.5km... again ok with this!

Friday:
Easy, short run with strides.

Saturday:  Missed Bowral Parkrun  -  too cold!
Later in the a.m. : 4km Time Trial
1.5k warm-up
4km @ avg. 7:25m/k
29:43
AHR  120-130bpm (88%-96% of max.)
TE  3.7
Splits 7:15;  7:17;  7:23;  7:30
Total 5.5km

4km TT

Sunday: Short Intervals Run  …. biting cold in Renwick new estate!
Warm-up
12x200m/20m RI
Warm-down...not needed!
Total 6km

For this week …  35.7km

Bowral Parkrun and the rest of the week ~~~~~

My 132nd Bowral Parkrun
37.52 (bit slow!)
93.05% age grading

Sunday:  Easy stroll around Renwick estate
3.3km

Monday: Short Intervals Run
Warm-up
12x200m/200m RI jog, walk.  
Warm-down

200m incline

Tuesday:  Long Intervals Run
Warm-up
4x1km/1km Recovery jog/walk
Warm-down

Wednesday:
Warm-up
4 x 400m/400m RI .. planned to do 8x400m but lacked energy to go past 4.
Warm-down