Another Renwick Run ~~~~~

While I have the entire new estate myself!  Cold and windy morning.

5.76 km
Warm-up
25x100m/50m Jog ….. cool-down

The Week So Far - Monday & Tuesday ~~~~~

Monday :  Short Intervals Run
Warm-up
12 x 200m with 200m RI Jog
Cool-down
Total  7.13km

Tuesday :  Another Intervals Run … ran through new Renwick Estate
Warm-up
8 x 400m with 400m RI Jog
Cool-down
Total 7km

Saturday Bowral Parkrun & Sunday Walk~~~~~

Bowral Parkrun - #127 for me.
37.52 minutes ……  slower by about 30 seconds from last Saturday!
(age grading 93.05%)

Sunday:  3.7km easy walk through new Renwick estate.

The Week So Far ~~~~~

… and before it ends!

Sunday  : Long Hilly Walk 90 minutes

Monday  :  Short Intervals Run - 7km - 12x200m/200m jog recoveries

Tuesday  :  Long Intervals Run - 9km  -  4 x 1000m/1000m jog recoveries

Wednesday  :  Short Intervals Run  -  7km  -  6x400m/400m jog recoveries

Thursday  :   Progression Run  -  6km  -  50 minutes total with 35mins. easy, 15 mins. strong.

Bowral Parkrun Cycle Path

Bowral Parkrun - #126 for me!

Lovely Autumn morning!

37:24 (age grading 94.21%)

Best time in 18 months!!  WOOHOO!

Waiting …….

……. Finishing!

Today ..... Short Intervals Run ~~~~~ Cold Morning!

Warm-up

15 x 150m/150m Recovery jog

Cool-down.

6.9km

 I do these intervals on a long gravel incline outside 'Pepper's' home where she waits for me and then spectates till I leave!

Run Incl. Long Intervals ~~~~~

Spectacular autumn morning!

Warm-up

4 x 1km with 1km recovery jog.

Cool-down

10.31km total

After the Weekend Off!

Due to rain and feeling tired!

Warm-up

12 x 200m/200m RI Jog

Cool-down.

Total 7km

Windy Hill Progression Run ~~~~~

Bowral cycle path on a windy morning!  Always a lovely, quiet place to run.

15 minutes slow
15 minutes normal
15 minutes strong.

5.17km in 42.52 minutes

TE 3.8

Short Intervals Run ~~~~~

Another glorious Autumn morning  -  with a cold change for the weekend!

Warm-up

12 x 200m with 200m RI jog

Cool-down.

Longer Intervals Run! ~~~~

Warm-up

8x400m /  400m Recovery Jog

Cool-down.

Total  7.19km

'Pepper' waiting for me to turn up and then spectating!

A Short Intervals Run ~~~~~

Another absolutely perfect Autumn day!

Warm-up

12 x 200m/200m RI

Cool-down

7.13km

Long Incline/Short Intervals!

Saturday Parkrun & Sunday ~~~~~

Bowral Parkrun 5km  - 
37:33 (93.83% age grading)
Best parkrun time this year!

Sunday: Long Hilly Walk

7.63km

This week 41.3km

Short Intervals Run ~~~~~

Warm-up
12 x 200m/200m RI Jog
Cool-down

6.73km

Monday & Tuesday ~~~~~

Short Intervals Run:  6.9km
Warm-up
15 x 150m/ 150m RI
Cool-down.

Tuesday:  Longer Intervals Run.  7.1km

Warm-up

10 x 350m/ 50m RI

Cool-down.