Long Run ~~~

Today, one of the windiest this winter so far, and cold!  Walked a few of the hills and the last 1.5km which was straight into the wind. Leah ran with me.

From School, Diamond Fields Road and back:

10km (90 mins run/walk)

AHR 70-87% of max.

TE    2.1....Maintaining!

Repeats at Chevalier College Oval ~~~~~

The oval was rough and muddy in parts but got the session done as best I could with ground conditions not the best.  Lane markings barely visible, so just ran anywhere!

20x30 sec. 1min RI

Program :
Warm-up
10 -20 times 30 secs @ 1500m pace
1 min RI between each
Cool-down & stretches

I did 20 x 30 secs....counting reps. and keeping an eye on Garmin for times is quite a challenge for me!
1min jog Recovery Interval after every fast 30 seconds
Few stretches to finish.

I did this session as one continuous run.

Sunday and Monday ~~~~

Both days I've been doing easy running on different sections of our Bowral Parkrun course. No Garmin and I felt lost without it, but left it at home on purpose.  Both runs were to see if the water was receding and how much of the cycle path was clear so that Saturday's RD can post which course we'll be using. Today was much better than yesterday except for the cold wind; water drying out and it's looking like course 'B' will be the one for this Saturday.  Another check on Thursday should do it!

Bowral Parkrun Cancelled!

All three of our courses, A, B and C were either waterlogged or had dangerous branches falling.  Disappointing but the right call considering the terrible windy conditions throughout the whole area.

Hill Repeats ~~~~~ on Bowral Parkrun Course

Program: 6 x 90 seconds
Walk down RI
Warm-up jog from Briars to Hoskins Reserve and back.
TE 1.4  minor!

The entire hill, from top to bottom was either mud or water or both!  Even the steepest section where I did the reps was slippery and muddy and wet!

I check out the course each Thursday during winter so that the RD can decide which course to use the following Saturday.  So far, we have Courses 'A', 'B, and 'C'.  Both  A and C use the hill so both those are out this weekend.  Instead, we'll be using B this Saturday and it starts at Hoskins Reserve about 500m down the road from Briars towards Moss Vale.  From there, it's doubling out and back on the cycle path.  Most dislike it because of all the extra turnarounds but it's dry and, more importantly, where a PB is more likely with no hill to climb at the finish!

One of several 'lakes' on the parkrun hill

Easy Jog/Walk ~~~~

My program had 50 -70 minutes easy distance run for today but my legs said otherwise!  Light rain.

30 minutes easy jog
20 minutes walking

50 mins jog/walk

Chev. Track ~~~~ Tuesday.

I failed to get anywhere near what the progrm said I should do!


After a warm-up


12-20 x 400m @ 10k pace.  Looking that up on the pace chart, 2:52 (7:10m/k)


After just 7 reps I'd had it!  Did usual stretches and went home.


2:53;   2:53;   2:51;   2:51;   2:52;  3:03;  3:04


Tomorrow's easy run is going to be very easy!

Westies Joggers "Festival of the Feet" ~~~~ Sunday

I did the 7km with my friend from Bowral parkrun, Jo, but she was much faster than I!  A hard, hilly course that I can remember well from when I used run their half marathons.


7km in 58:06
Avg pace 8:01
Splits:  7:28; 7:41;  8:09;  8:20; 8:16;  8:05;  8:04
TE  2.6 =  Maintining


4th of 4 in 70+ age category!!
1st 43:21
2nd 45:41
3rd 55:23
4th 56:07 ...me!!

7km course

Easy Distance Run ~~~~~

Lovely, sunny morning and no wind!


Today's Program:
30 -70 minutes easy running.




I did 60 minutes
Diamond Fields Road
Avg Pace 8:57m/k
AHR 74%-86% of max.
TE  2.0 = Maintaining.


Made this run/jog very easy .... Parkrun tomorrow.  Westies Joggers 7km Fun Run Sunday.

Tempo Run ~~~~~

Ran  on our Bowral Prkrun course and OMG the wind was icy running downhill for a warm-up!!  The lower section is muddy and wet which should make for some fun on Saturday!


My program :
2 x 10 minutes (7:15m/k)
3 min jog RI between


500m jog downhill warm-up!
10 mins @ 7:29m/k  TE  2.5 Maintaining
3 min jog
10 mins @ 7:10m/k  TE  2.6 Maintaining
500m uphill cool-down.

Course 'A' ..... not being used for now!  We have 'B' and 'C' when needed!

Track at Chev. College ~~~

Sunny, but with a cold wind.


Program for Today:
Warm-up
 12 - 16 x 200m (in 1:16 or 6:20m/k based on my 35 min for 5km at Parkrun)
200m RI jog
Cool-down.


I did 12 x 200m
1:13;  1:13;  1:14;  1:14;  1:18;  1:18;  1:13;  1:13;  1:14;  1:15; 1:14;  1:13.


12 repeats were enough!  A fairly hard session.  Grass track dry, but spongy.

Easy Distance Run ~~~~

Cold and windy on Diamond Fields Road and plenty of loose stones after rain.
TEnty of loose stones after rain.


Easy Distance Run 60 -75 minutes
9:33-10:56 m/k ... based on my 5km time of 35mins. 


70 minutes
8:50m/k avg.
AHR 75-92% of max.
TE   2.0  Maintaining!

Diamond Fields Road/Buckmans Lane

Week 1, Day 1, of 6 week training for 10km.

Sunday Distance Run ~~~~~

Diamond Fields Road.


9km

TE 1.3 Minor!

Bowral Parkrun ~~~ My 60th run!

Only 40 more to reach the magic 100!  This morning I was a few seconds slower than last Saturday.  I was so out of breath towards the top of the hill, I had to take a short walk break ... and there went 8 seconds!


5km in 35:48 ......   89.86% Age Graded
AHR 89-97% of Max.
Avg. Cadence 170spm
Avg. Pace 7:15m/k


TE  2.9 ... Maintaining!


6:58;    7:05;    7:04;    7:11;    7:31

Wearing my 50th parkrun Tshirt!

Easy Day ~~~~

Always something easy the day before Bowral Parkrun.  This morning, it was .....


10 min easy jog warm-up
1 set Magill drills with strides
10 min jog/walk cool-down.

Tempo Run ~~~~

On our Bowral Parkrun course:


2 x 10min @ 7:10m/k
3 min jog RI between.


Did 10 min warm-up jog along cycle path
Uphill jog cool-down.


Results of this session lost somewhere between my Garmin and Garmin Connect.  I know from looking at the Garmin while running, that I was ahead of VP for both sections.

Distance Run ~~~~~

This week's program seems to be mostly running with no track and just one tempo session.  OK with that, but running in such cold, windy weather for me is twice as hard as on a better day.  Home and totally exhausted; surprised I felt so "done in" for the rest of today, especially unexpected after a good night's sleep and not covering much distance. So very tired and stiff.   Has to be the very cold weather!


Distnce Run:
50 - 75 minutes. Through Renwick and surrounds.


I did 75 min.... 9km
Avg. pace 8:30m/k
TE  Improving!

75 minutes run.

My 59th Bowral Parkrun ~~~~~

To avoid a flooded section on the cycle path, our RD, Barry, set out an alternative course in the shape of a 'T'.  I liked it, not so much to avoid the water and wet feet, but more because after the 2nd turnaround, it felt much quicker getting back to the start!


My 59th Bowral Parkrun:
35:40 ...9 secs better than last week!
Avg. pace 7:16m/k
Avg. Cadence 170spm
AHR 86-97% of max.


TE ~~~~~  3.7 .....Improving!


Age Graded 90.00%


7:01;   7:07;   7:14;   7:07;   7:11

Course 'C'

Easy Distance Run on Bowral Parkrun Course ~~~

Worst conditions ever!  Fierce and bitterly cold wind; soggy grass hill and a huge puddle across the cycle path ... with worse to come at the weekend.  I check out our parkrun course on Thursdays during winter so that the RD can then decide to use an alternate course on Saturday if necessary.  That is under way right now and we'll know tomorrow where to run on Saturday.


8km from Briars to end of cycle path and back. through the slush and ankle deep water.

 Need say no more!

Road Intervals ~~~~~

.....  except they weren't on road.  Ran on grass track at Chev instead where it was freezing cold and blowing a hurricane!  Got through the session and back home as fast as possible.


10 -20 times 30 seconds @ 1500m effort (6:32m/k for me)
1 min RI


I did a warm-up of about 10 min.
20 x 30 seconds ..... all under 6:32m/k
60 sec RI
Few stretches ... into the car & home!