Refreshed after Rest ~~~~~

Took yesterday off while I was feeling very tired.  Ok for a short session this morning:  Soccer field.

Short warm-up jog
1 set Magill drills with alternating strides
Short cool-down & stretching

Morning Run - with intervals ~~~~~

Combining some hilly intervals with my run this morning ~~~~~

Warm-up
8 x 400m up hill
400m Recovery jog downhill
Cool-down -   and stretches in the school soccer field.

AHR 69% - 91% of max.  TE  2.5

Total distance 7.77km

Still Rolling Along ~~~~

.... after much neglect of this blog!

Morning Run  -  including intervals

Warm-up

12 x 200m/200m RI easy jog

Cool-down

7km total

Here We Go Again! Sunday, Monday, Tuesday, Wednesday, Thursday ....

Last Week and This week so far:

Saturday, 24/2 :  Bowral Parkrun  #117
A slow 39:38  Died coming back up the hill!   (88.90% Age Grading)

Sunday:  Long hilly walk in the rain!
9.67km

Total for the week :  40.3km

This week.  Monday, 26/2.   
Run with short Intervals ....
Warm-up
15 x 200m/RI 200m walk
Cool-down
8.74km

to be continued.......

Tuesday:  Chev Track
Warm-up
4 x 1000m .... 400m walk RI
Cool-down & stretches.
7.12km Total
Splits:  8:00;    749;    8:03;   8:11

Wednesday:  6.9km
Warm-up
12x200m/RI 200m
Cool-down.

Thursday: Long, hilly walk!
1hour 15 mins.

Too tired to run:

6.8km 

 

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Progression Run - until Garmin stopped recording! ~~~~~

Gosh! This makes me so cross! Happening all the time now, so maybe Garmin 620 is on the way out!

What in fact was 8km stopped recording at 7.26km ~~~~~

Short Intervals Run- Up & Downhill! ~~~~~

Warm-up

15 x150m;150m RI

Cool-down

5.78km

TE  2.0

Lots of Catching up ~~~~~

Can't keep up to date like I used do!  Summary of last week coming up!

Monday: run + short intervals 15x200m/200m RI (7km)
Tuesday :  Rest day
Wednesday:  Run +  Long Intervals 10x400m/RI400m  (9km)
Thursday:  Tempo Run 10.5km
Friday:  Rest
Saturday:  Bowral parkrun 5kmin 38:34  (91.36% age grading)
Sunday : Long hilly walk  10km
40km week

Monday 19/2
Run + short intervals 15x150m/150m RI (6.7km)
Tuesday:  Chev Track 10x350m/RI 50m (5.9km)

Run Including Intervals ~~~~~

7km Run:

Warm-up
15x200m
200m RI
Cool-down ~~~~~

Goulburn Parkrun Launch ~~~~~

Staying close to Bob! 

A great morning, Saturday 10th February, for the first parkrun in Goulburn, about an hour's drive from home.  Over 400 runners and walkers!

My time : 38.51
90.69% age grading (course record  - woohoo!)

Goulburn Parkrun #1

Today: Sunday ....

Testing Garmin 620 after doing a hard reset after it failed to show any distance of yesterday's Goulburn parkrun!   Working OK so far!

5.83km

10x200m

200m RI walking!

Chev Track ~~~~~

Short session:

Warm-up
6 x 400m
60 seconds RI
Cool-down & Stretch

2:52;    2:40;    2:46;    2:46;    2:51;    2:54

Monday - Rest Day!

Gosh!  I was so tired today!  Slept like a log, exhausted, last night and another nap this afternoon before I felt recovered!

Week's End ~~~ 52km!

That's the most kilometres in a week I've run in years!  52kms!!

Today, Sunday:  10.5km
15 mins warm-up
10 x 400m
400m RI jog
15 mins cool down

Thursday, (Friday - rest), Saturday ~~~~~

Thursday :  Tempo Run  -  Range Road
9.5km

Warm -up

6km @ pace 8:20 m/k

Cool down.

Saturday:  Instead of Parkrun....

9:12km ... Diamond Fields Road
Warm-up

Short intervals ... 15x200m; RI 200m walk/jog

Cool down walk/jog

Bowral Parkrun 6/1/18

Saturday, Sunday(rest!), Monday, Tuesday & Wednesdy ~~~~~

Before more time elapses :

Bowral Parkrun 5km ~~~~~ 39:59 Phew!  Just made it!

Monday :  Range Road Run  10.2km

Tuesday: Chev. Track  ~~~~~  5.7km
10x 300m...   90 seconds RI
Warm-up & cool-down

Wednesday:  Run with short intervals ~~~~~ 7.4km ~~~~  Lovely, cool change through!
Warm-up ~~~  
15 x 200m with 200m RI
Cool-down

Run & a Few Drops of Rain! ~~~~~

Not enough to settle the dust on DF Road but more pleasant than running in the heat of the past couple of weeks.

15 mins warm -up ... downhill!

8 x 400m with 400m RI

15 mins cool-down ... uphill!

7.3km

AHR  92-123bpm  =  68%-90% of max.

TE   2.3

Run With Short Intervals ~~~~~

As much as possible keeping in the shade on yet another hot morning!

Warm-up

12 x 400m   (400m RI)

Cool-down

Total 6.6km.....AHR 96-125bpm (71%-92% of max.)

TE 2.6

Shady Run with a few intervals ~~~~~

D.F Road for some shade on another very hot day!

15 mins. warm-up

8 x 400m

400m RI

16 mins. cool-down

Total 9.16km

 

TE   3.2  ...  Improving!

Avg. paces for 400m reps  :  6:47;  7:10;  9:18 uphill!;7:49;  7:08;  7:09;  8:14;  6:58 downhill!

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