Tempo Run ~~~~~

1km warm-up
3km @ pace
1k easy
3km@ pace
1.6k cool down jog/walk.

Cool and overcast morning....  may they keep coming!

Range Road, start/finish at "The Abbey" ....stretches at the little grotto :

9.6km

AHR  102-119 bpm(75%-88% of max.)

TE  2.0

2x3km @ avg. 8:10m/k

Run - Short Intervals ~~~~~

Cool morning!

Warmup
15 x 1:30 minutes
RI 1:30 minutes
Cool down.

6.2km

AHR 92-119 bpm ...  68%-88% of max.

2018!! Looking forward to another year of running ~~~~~

Monday, January 1st:  Bowral Parkrun 5km
39:53
88.34% Age Grading

Tuesday, January 2nd

After along absence, return to Chevalier College Track!

Warm-up 2km

2x1600m - 400m RI ....  12.05;  12.25

1x800m ... 6.04

Cool-down & stretching.

Bowral Parkrun - #110

Cooler morning; rain stayed away!

5km in 40:04
87.94 age grading

Easy Run - short intervals ~~~~~

Warming up again after a couple of cooler days. Also humid!

12 minutes warm-up easy jog/walk
15 x 1:30 minutes fairly hard
RI  1:30 mins.
6 minutes walking cool-down.

TE  2.4

Tempo Run ~~~~~

8km Total

1.5k warm-up

5km at pace... VP set to run 8:10m/k 

1.5k cool-down... walking!

Ages since I've run on Range Road and I found the hills really tough even having to walk a couple!  Good workout though in spite of finishing exhausted but just ahead of VP.

5km in 40:39

Avg. pace 8:08 m/km

AHR 115-152(?) bpm =  85% - 112(?)% of max.

TE   3.2 =  Improving!

Boxing Day Easy Run ~~~~~

Very mild & cool day!

Warm-up including 6x30 seconds intervals/30seconds RI

5 x 3:30 minutes

2mins RI

Cool-down.

5.56km.  TE   2.0

Tempo Run ~~~~~3km

Another day of scorching heat on Bowral parkrun cycle path!

2km warm-up

3km- aiming for even pacing!

2km cool-down

3km in 23:51
7:54;   8:07;   7:48

TE 3.1...improving, about time!

Easy Run in the shade -plus a few intervals ~~~~~

Another heatwave day!    Enough summer already!

1.5km warm-up

5x 3:30minutes
2 mins RI
Cool down

AHR 100-122bpm = 74%-90% of max.

TE 1.9

After yesterday's heatwave - delicious, light rain! ~~~~~

What a change!

After 2.8km warm-up/drills/strides/cool down:

1km steady TT (forgot to change laps to 0.25km!)

Rested for a bit, changed lap distance and then ran another 1km TT!

Run - including some intervals ~~~~~

A very hot morning so kept to shaded streets where possible :


Warm-up
15x1:30 minutes
1 minute RI
Cool-down walk

Soon, I'll have to start early before it gets too hot!

Run with a few intervals ~~~~~

Warm-up 15 mins

5 x 3:30 minutes with 2 mins RI

10 mins cool-down + few stretches

Very warm morning!

Bowral Parkrun Tailrunner ~~~~~

Thought I'd never finish!  1:00:34.  58.17% age grading!!

Easy Run With Intervals ~~~~~

After a slight head cold this week:

Easy running including some 300m intervals.

Short Intervals ~~~~~

10 mins. warm-up
15 x 1:30 mins
1:30 mins. RI
10 mins cool-down

Round and round the block to get a combo of uphill, flat, down-hill and level ground.

Monday & Tuesday ~~~~~

MONDAY:  Long Intervals .....  ran these uphill!
10 mins warm-up
5 x 3:30 mins
2 mins RI
12 mins cool-down

AHR 100-129bpm =  74-95% of max.

TE   2.0

TUESDAY; Progression Run 4km ... like a sauna on Bowral Parkrun course!

20 mins warm-up

Rest/stretch 5 mins

4 x 1km

Splits:   8:10;  8:02;   7:56;   7:41

AHR  117-129bpm  =  86%-95% of max.

TE 2.1

Yesterday and Today ~~~~~

Yesterday: 1500m steady TT

Avg. Pace 7:07m/k

AHR 117-124bpm (86%-91% of max.)

TE  2.1

250m splits   1:45;  1:45;  1:39;  1:48;  1:53;  1:49

1500m TT

Today: Thursday:

Short Intervals: 15 x 1:30 mins

1:30 mins. RI

AHR 98-125bpm (72% - 92% of max.)

TE   1.7

8km Run with 5k @ Tempo Pace ~~~~~

1.5k warm-up

5km Tempo Run:
7:50;   7:55;   7:52;   7:56;  7:25

1.5k warm-down

The plan was 4k tempo but I forgot to look at the Garmin and ran 5k instead.  Ran the last k faster purposely!

AHR 115 -128bpm;  84% -95% of max.

  TE   2.3

Total 8km

Bowral Parkrun Cycle Path

Short Run With Intervals ~~~~~

10 mins. warm-up; 5 x 1.5mins; 1.5 mins. RI; 5 mins cool-down

Run with Intervals ~~~~~

Alternative way to exercise your dog?

12 mins. warm-up
6.7km including 15 x 90 seconds intervals; 90 seconds RI
12 mins cool down

AHR  97-126bpm
71% - 93% of max.

TE 2.2

Tuesday & Wednesday ~~~~~

Tuesday :   Progression Run

On Bowral Parkrun cycle path:

20 mins easy including short walks

Then  4 x 1km Progression

8:21;    8:23;    8:04;    7:17

AHR 89% of max

TE   2.6

Cool down Jog/walk

TOTAL : 7.68km

Wednesday:  Easy Day:  Warn-up.....Drills with strides, cool down (3.55km)

Tempo run 1km (looking for even 250m splits)

1:39;  1:35;   1:38;   1:41

1km cool down

Total 5.55km

Jog/Walk ~~~~~~

Somewhat tired this morning but got out just to turn the legs over.  Pleased I did because my legs felt better when I finished than when I started.

Jog/Walk
60/30 seconds

4km

Fisher's Ghost 5km Race - Today!

5k on a demanding, hilly course in the grounds of the University of Western Sydney, Campbelltown.

Time 38:53

7:37;  7:37;  7:41;  8:39;  6:59

1st place Female 70+!!

Run With Long Intervals ~~~~~

Raining!

Warm-up

5 x 3 minutes

2 mins RI

Cool down.

Short Intervals ~~~~~

12mins. warm-up
15 x 1.5 minutes
1.5 minutes RI
15 mins cool down.

Felt good during this workout!

Progression Run ~~~~~

Warm-up
 4km  ...  starting easy and progressively making each km 10seconds faster
Cool-down.

Using Bowral Parkrun course, down the grassy hill, up hill and down hill for warm-up!  (1.4km)

Cool-down:  1.3km on cycle path & up hill; stretches on grass.

4km splits:  8:55;  8:45;   8:32;   8:01  ... improving!

TE 2.3 

Long Intervals ~~~~~

12 mins warm-up

5 x 3.5minutes
1:55 RI

Cool-down

I used the intervals setting on Garmin for this workout.

Bowral Parkrun - #102

5k in 39:44  (88.67% age grading)
7.59m/k
AHR 125-137bpm (92-101% of max.)

7:44;   7:37;   7:51;   7:57;   8:36 (walking up that bloody hill!)

TE  3.2 Improving! (First time to go over 3 in months!)

More Catching Up! ~~~~~

I can't seem to get ahead or even on time lately!  So here are the past 3 days' training:

Monday's Long Intervals:
5 x 4mins
2mins RI

4.78km
AHR 101-133bpm (74%-98% of max.)

Tuesday's Progression Run: 8km:  not good!  Pace all over the place!

Thursday's Short Intervals:  Warm-up;  15x90secs; 45 sec RI; Cool-down.

Catching Up ~~~~

Saturday, 21/10 .....Bowral parkrun
Volunteer Tail walker

44:07
79.6% age graded.

Monday:  Long Intervals
12 mins warm

5 x 4 minutes (hard!)
2 mins RI

Cool-down.

Short Intervals ~~~~~~

Warm-up 12 mins.
15 x 150m
150m RI
Cool Down

150m up slope - 150m RI down!