tag:blogger.com,1999:blog-95306852024-03-07T18:57:54.243+11:00LL's BlogMy Blog is about my training, running and a few other bits & pieces that happen along the way.Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.comBlogger2699125tag:blogger.com,1999:blog-9530685.post-63433916522137070782018-08-21T12:59:00.001+10:002018-08-21T12:59:11.855+10:00Another Windy Start ~~~<b><span style="color: red;">Monday:</span></b><br />
<b><span style="color: red;">Short Intervals Run</span></b><br />
<b><span style="color: red;">Warm-up</span></b><br />
<b><span style="color: red;">15x200m/200m RI jog.</span></b><br />
<b><span style="color: red;"><br /></span></b>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAVR13D663y4GITWt777l6sP2hUfzxXa76zs84mrO1Pbm80JQxyQ_pnX3zRvGam_JNeXY8o1w97gVjNCnHSvLrfvl5c3gDNVRUgYAnyVmdTdAii5ZA8XAjXQs39n9Mq7Misrt5/s1600/200m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAVR13D663y4GITWt777l6sP2hUfzxXa76zs84mrO1Pbm80JQxyQ_pnX3zRvGam_JNeXY8o1w97gVjNCnHSvLrfvl5c3gDNVRUgYAnyVmdTdAii5ZA8XAjXQs39n9Mq7Misrt5/s400/200m.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">15x200m</td></tr>
</tbody></table>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: blue;">Tuesday:</span></b><br />
<b><span style="color: blue;">Short Ints. Run</span></b><br />
<b><span style="color: blue;">warm-up</span></b><br />
<b><span style="color: blue;">8x400m/I Jog.</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL-gZ0E7QsRWD1gqXDfpknI2JchUWUw3R7Jw2yjiScgpVk__kDhvj3sjo_hqqtFMDw0Y126Ip7JOlRaOow9CX5y-5mnTVn0S1Xs6FRRVBtfV0crHdiUHPy9UM9kJMchY3A9FCg/s1600/400m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL-gZ0E7QsRWD1gqXDfpknI2JchUWUw3R7Jw2yjiScgpVk__kDhvj3sjo_hqqtFMDw0Y126Ip7JOlRaOow9CX5y-5mnTVn0S1Xs6FRRVBtfV0crHdiUHPy9UM9kJMchY3A9FCg/s400/400m.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
8x400m</div>
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Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com1tag:blogger.com,1999:blog-9530685.post-52034157482468588512018-08-16T19:29:00.001+10:002018-08-16T19:29:13.311+10:00Breezy Morning Run ~~~~Much less windy than yesterday!<br />
<br />
<b><span style="color: red;">Few Short Inervala</span></b><br />
<b><span style="color: red;">Warm-up</span></b><br />
<b><span style="color: red;">6x30secs/30secs RI</span></b><br />
<b><span style="color: red;">4x3.5 minutes</span></b><br />
<b><span style="color: red;">Cool-down</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;">5km</span></b><br />
<b><span style="color: red;"><br /></span></b>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii32QqdvkGkA1w47N8x-U6gwa9G-ENugdvNOJ3POPtnT6AUYEbcpxVtuVs5_8CiVhDQAipYJFAJmVoyvBcHMDpiK4QwmtkZCuf2uGxynZCqhZ99JfgEFeRT38pNC2iviVNBQ3o/s1600/20180816_092552.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii32QqdvkGkA1w47N8x-U6gwa9G-ENugdvNOJ3POPtnT6AUYEbcpxVtuVs5_8CiVhDQAipYJFAJmVoyvBcHMDpiK4QwmtkZCuf2uGxynZCqhZ99JfgEFeRT38pNC2iviVNBQ3o/s400/20180816_092552.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thought it was alive at first - just a piece of driftwood!</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFYIyukVi47wZzvDIaZMQLswjW6c4R0G0rYbxwuRRJBY5boTadUWZ_F-gaKETwcoLUCEKsVD-YW6ZMaUKJMPMUsPadSosk6yW8o5GOdy_xDKv9D83wNWzCslLiVVbQVvYzYslP/s1600/d.+scott.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFYIyukVi47wZzvDIaZMQLswjW6c4R0G0rYbxwuRRJBY5boTadUWZ_F-gaKETwcoLUCEKsVD-YW6ZMaUKJMPMUsPadSosk6yW8o5GOdy_xDKv9D83wNWzCslLiVVbQVvYzYslP/s400/d.+scott.jpg" width="400" /></a></div>
<b><span style="color: red;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-70859816832587413922018-08-15T18:45:00.003+10:002018-08-15T18:47:09.578+10:00Against the Wind ~~~~Never before have I been silly enough to try running in horrible conditions like those today on the deserted windswept roads in Renwick Estate, battling against a ferocious westerly that almost blew me off my feet. I'm told it could be considered as a beneficial resistance workout. I think it was more like a waste of time. Funnily enough, it was called a Progression Run!<br />
<br />
<b><span style="color: red;">45 Minutes Progression Run … backwards, sideways & sometimes forwards!</span></b><br />
<b><span style="color: red;">15 minutes slow … no problems with that!</span></b><br />
<b><span style="color: red;">15 minutes normal … I don't think so!</span></b><br />
<b><span style="color: red;">15 minutes strong … failed that one!</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: blue;">5km</span></b><br />
<b><span style="color: blue;">Splits: 8:35; 8:35; 8:14; 8:10; 7:56</span></b><br />
<b><span style="color: blue;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixwRMdpgBVfKjX-QKTprGWmsNs4FvPy6FH1q6hgnwdRPvjMkYrbZJc62ivUZmQxLGZECB-9Csu9dnp34lHE76QSG5VEL54T4cRULE3obLndxqkh9rL9wsw7gnREV1inOsvqtd0/s1600/windy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixwRMdpgBVfKjX-QKTprGWmsNs4FvPy6FH1q6hgnwdRPvjMkYrbZJc62ivUZmQxLGZECB-9Csu9dnp34lHE76QSG5VEL54T4cRULE3obLndxqkh9rL9wsw7gnREV1inOsvqtd0/s400/windy.jpg" width="400" /></a></div>
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<b><span style="color: blue;"><br /></span></b>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnsIxog5MOhrzUyLBz4WERKHCo0TFE5kyC0WDYogjTPRjRUI14X9QC_7Xux0zEfDaml-InoWb1cx0NgzufJKjt0uVRoObFSicr3IyyLoSQiFcAFjIZlJXTNVX9YcsxFQvQAKw/s1600/20180815_092810.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUnsIxog5MOhrzUyLBz4WERKHCo0TFE5kyC0WDYogjTPRjRUI14X9QC_7Xux0zEfDaml-InoWb1cx0NgzufJKjt0uVRoObFSicr3IyyLoSQiFcAFjIZlJXTNVX9YcsxFQvQAKw/s320/20180815_092810.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Forging ahead!</td></tr>
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<b></b><br />
<b></b><br />Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-82798816178225124692018-08-13T12:16:00.001+10:002018-08-13T12:16:26.311+10:00Short Intervals Run ~~~~~Cold, icy wind again!<br />
<br />
<b><span style="color: blue;">Short warm-up</span></b><br />
<b><span style="color: blue;">15 x 150m/150m RI</span></b><br />
<b><span style="color: blue;">No need for warm-down!</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue;">6.2km</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPjt7ItogmY4Aswo-SbqUFNaTVNEKaj5A85zaGshfk5UjDPHliicPeiUPTM34RWjn0HStrkUG-YVFPYCENEjtcyh2tKuUhU5mCC_MnuRTYIP7-9I1LJW_ZFLa8fA7kAzpmApQ5/s1600/20180813_100609.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPjt7ItogmY4Aswo-SbqUFNaTVNEKaj5A85zaGshfk5UjDPHliicPeiUPTM34RWjn0HStrkUG-YVFPYCENEjtcyh2tKuUhU5mCC_MnuRTYIP7-9I1LJW_ZFLa8fA7kAzpmApQ5/s320/20180813_100609.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Damn wind!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWc48GJtGeYz71kczIgMZ41ZxhUNPeJVNhAZ4zo5sL-4JQFyuBgFNWatlZJws6OmmyZE3QGSd6Fsl2Cy8FQ_zdP2lYYPoW8OsWmFL763McfcgoSiKso6F7h9X8QPsZiQchv1fv/s1600/short.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWc48GJtGeYz71kczIgMZ41ZxhUNPeJVNhAZ4zo5sL-4JQFyuBgFNWatlZJws6OmmyZE3QGSd6Fsl2Cy8FQ_zdP2lYYPoW8OsWmFL763McfcgoSiKso6F7h9X8QPsZiQchv1fv/s400/short.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Renwick - 15x150m/150m Recoveries.</td></tr>
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<b><span style="color: blue;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-21726310949446602032018-08-07T13:16:00.001+10:002018-08-07T13:16:01.318+10:00Parkrun, Long Run, Short Run ~~~~~<b><span style="color: black;">Saturday, I was volunteer tailrunner for Bowral parkrun:</span></b><br />
<b><span style="color: black;">5km in 42.28</span></b><br />
<b><span style="color: black;">82.97% age grading</span></b><br />
<b><span style="color: black;"><br /></span></b>
<b><span style="color: red;">Sunday: longer run</span></b><br />
<b><span style="color: red;">8km in 64 minutes</span></b><br />
<b><span style="color: red;">Avg. pace 8:02m/k (as planned!)</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;">35.2km for the week.</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: blue;">Monday : rain!</span></b><br />
<b><span style="color: blue;">Stationary bike</span></b><br />
<b><span style="color: blue;">10 mins. easy</span></b><br />
<b><span style="color: blue;">8 minutes tempo</span></b><br />
<b><span style="color: blue;">7 minutes easy</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: purple;">Today (Tuesday) … worst icy wind ever!</span></b><br />
<b><span style="color: purple;">Short Intervals Run:</span></b><br />
<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: purple;">8 x 400m/400m RI</span></b><br />
<b><span style="color: purple;">Warm-down ..freezing!</span></b><br />
<b><span style="color: purple;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwaogaelJGPUyHzNrJmu0KMfxiiOg8FWcYSZ6G3G1oKBrZYAyIQ88mRN5cz8xUknliuLTtIirrRcWubK21VeCXUkdwb9SYndX4ERRFCJaasiLoQR0DH5pP1DWtgXuGWqUkeF3D/s1600/400m+int..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwaogaelJGPUyHzNrJmu0KMfxiiOg8FWcYSZ6G3G1oKBrZYAyIQ88mRN5cz8xUknliuLTtIirrRcWubK21VeCXUkdwb9SYndX4ERRFCJaasiLoQR0DH5pP1DWtgXuGWqUkeF3D/s400/400m+int..jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMHFBCo7aKKCGZuegaOEIqkCIHshr_D3gQitjCVANmqkqZOnUh8AO6TQWbbchP5T28aJTObPfLecWRXUQiTj5C5KZJ9CRZgtVW0cZUEwceuiXYNfyHXuRgAOtY6xDN3HDo4uS/s1600/20180807_101522.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMHFBCo7aKKCGZuegaOEIqkCIHshr_D3gQitjCVANmqkqZOnUh8AO6TQWbbchP5T28aJTObPfLecWRXUQiTj5C5KZJ9CRZgtVW0cZUEwceuiXYNfyHXuRgAOtY6xDN3HDo4uS/s400/20180807_101522.jpg" width="400" /></a></div>
<b><span style="color: purple;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-21045348792103145712018-08-02T19:15:00.002+10:002018-08-02T19:15:18.026+10:00Almost like Spring ~~~~Cool breeze, but the dreadful westerly has died down, for now. A bright, sunshiny morning!<br />
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<b><span style="color: magenta;">45 minutes Progression Run</span></b><br />
<b><span style="color: magenta;"><br /></span></b>
<b><span style="color: magenta;">15 mins. slow jog/walk</span></b><br />
<b><span style="color: magenta;">15 mins. normal</span></b><br />
<b><span style="color: magenta;">15 mins. strong.</span></b><br />
<b><span style="color: magenta;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7-jQTz5i1v00s9a3hvJQXVpNxQhOcSfBKuAdrWlOyfUfQyMHwe3o7qBc_uiW2OBhwCwqL1qPbksz_ZUbC6BMRivNmdlPIoRQtc4dAgqCgE1Q2vvYLGiYaOoaR4wZxAgDG13WQ/s1600/progression+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7-jQTz5i1v00s9a3hvJQXVpNxQhOcSfBKuAdrWlOyfUfQyMHwe3o7qBc_uiW2OBhwCwqL1qPbksz_ZUbC6BMRivNmdlPIoRQtc4dAgqCgE1Q2vvYLGiYaOoaR4wZxAgDG13WQ/s400/progression+run.jpg" width="400" /></a></div>
<b><span style="color: magenta;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-25673160853073109112018-08-01T15:51:00.002+10:002018-08-01T15:51:33.100+10:00Cold Westerly Still Blowing ~~~~~Is spring never coming? Cold this morning - nothing to block this wind in the new Renwick estate, but good to have the whole place to myself.<br />
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<b><span style="color: #0b5394;">Warm-up</span></b><br />
<b><span style="color: #0b5394;">12x200m/200m RI</span></b><br />
<b><span style="color: #0b5394;">Short warm-down … hardly necessary!</span></b><br />
<b><span style="color: #0b5394;"><br /></span></b>
<b><span style="color: #0b5394;">Total 6.8km</span></b><br />
<b><span style="color: #0b5394;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ1KEyeEtkslxlx4rU7T02cmkaPyi6Z8z8s9PfzBJYWgga4e-j1OCkzq8CK_zINePkSjSxkyNkB_FRwEACZNSyNx61R21vqgmUBNDiNm9mvAjOMJRV773IXiWjY4POpckR6kvI/s1600/20180801_092453.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ1KEyeEtkslxlx4rU7T02cmkaPyi6Z8z8s9PfzBJYWgga4e-j1OCkzq8CK_zINePkSjSxkyNkB_FRwEACZNSyNx61R21vqgmUBNDiNm9mvAjOMJRV773IXiWjY4POpckR6kvI/s400/20180801_092453.jpg" width="400" /></a></div>
<b><span style="color: #0b5394;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-29108137062695504402018-07-30T18:41:00.002+10:002018-07-30T18:42:33.747+10:00Westerly 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!<br />
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<b><span style="color: #000025;">Short warm-up</span></b><br />
<b><span style="color: #000025;">12 x 200m/200m RI</span></b><br />
<b><span style="color: #000025;">Very short cool-down.</span></b><br />
<b><span style="color: #000025;"><br /></span></b>
<b><span style="color: #000025;">5.7km</span></b><br />
<b><span style="color: #000025;"><br /></span></b>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHsvf1_4hWE-bl38ciWzOF4EuJmkaC6OBWQIYcB3sq5Cc8ezvOy3FDjaoNrz6Aqk5zKXzs6D1zPlJ4QMaE2a-qsEmLysYQjdNGLWTEZ3LeUZb7eyClg-DFPfNE-NjEJ_Ker_9A/s1600/200m+int+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHsvf1_4hWE-bl38ciWzOF4EuJmkaC6OBWQIYcB3sq5Cc8ezvOy3FDjaoNrz6Aqk5zKXzs6D1zPlJ4QMaE2a-qsEmLysYQjdNGLWTEZ3LeUZb7eyClg-DFPfNE-NjEJ_Ker_9A/s400/200m+int+run.jpg" width="400" /></a></div>
<b><span style="color: #000025;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-789615098422766182018-07-28T19:43:00.001+10:002018-07-28T19:50:04.022+10:00Bowral Parkrun - My 135th ~~~~~<b><span style="color: #274e13;">5km in 37:57</span></b><br />
<b><span style="color: #274e13;">92.85% age grading.</span></b><br />
<b><span style="color: #274e13;"><br /></span></b>
<b><span style="color: #274e13;"><br /></span></b>
<b><span style="color: #274e13;"><br /></span></b>
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<span style="color: #274e13;"><br /></span>
<span style="color: #274e13;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRfa2Go8Arxq7AzMiPVDc2sYcPk19S993-8v2IOICJL6ffe5IYujAz_aG-GBZr-HkVP-oj4QKIXEsOIlFw2_V5tgttUlf8UUVMEZyC9GjeftSC6tY3b0qO-m6yfEnlZv28iDV1/s1600/parkrun.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: 16px; margin-right: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRfa2Go8Arxq7AzMiPVDc2sYcPk19S993-8v2IOICJL6ffe5IYujAz_aG-GBZr-HkVP-oj4QKIXEsOIlFw2_V5tgttUlf8UUVMEZyC9GjeftSC6tY3b0qO-m6yfEnlZv28iDV1/s400/parkrun.jpg" width="400" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></span>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-83128428453038757262018-07-25T12:18:00.001+10:002018-07-25T12:18:54.905+10:00Sunny, less windy, short Intervals run ~~~~~Nice change: warm sun and hardly any wind!<br />
<br />
<b><span style="color: blue;">2km warm-up</span></b><br />
<b><span style="color: blue;">15 x 150m/150m RI</span></b><br />
<b><span style="color: blue;">Short warm-down.</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue;">6.8km</span></b><br />
<b><span style="color: blue;">AHR 91-121bpm (67%-89% of max)</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue;">TE 2.0</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4E0-v51boN9bDuciSPWSms2AhaQLsx97gnS71_HhpnBLpUvfUN5Ifj74xBk4ERg02KUf6XMI7K-EAjGdKDXv6jEwl9w_uie-9TYom7kTwlsgul-bvz74K43LjpypXJ_Oz1q_/s1600/int.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh4E0-v51boN9bDuciSPWSms2AhaQLsx97gnS71_HhpnBLpUvfUN5Ifj74xBk4ERg02KUf6XMI7K-EAjGdKDXv6jEwl9w_uie-9TYom7kTwlsgul-bvz74K43LjpypXJ_Oz1q_/s640/int.jpg" width="640" /></a></div>
<b><span style="color: blue;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-9671674183906146672018-07-24T17:42:00.001+10:002018-07-24T17:44:48.449+10:00Short, 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.<br />
<br />
<b><span style="color: purple;">I did 2km warm-up</span></b><br />
<b><span style="color: purple;">then 6x200m/200m RI walk …. the plan was 12x</span></b><br />
<b><span style="color: purple;">Short cool-down … but didn't need it!</span></b><br />
<b><span style="color: purple;"><br /></span></b>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyip2alFQbUAPw8E3VCoiZhFYs2t5dr3K0GBQFjIb7QbVnM5tRItsIZJ1EX7IMUAZYjrtbbmY96GiJgG8XecFYlpZDQCagzaG5NJZ4UtZu6UFW9XFxAjuPq87aYdONJw_LveXI/s1600/six.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyip2alFQbUAPw8E3VCoiZhFYs2t5dr3K0GBQFjIb7QbVnM5tRItsIZJ1EX7IMUAZYjrtbbmY96GiJgG8XecFYlpZDQCagzaG5NJZ4UtZu6UFW9XFxAjuPq87aYdONJw_LveXI/s400/six.jpg" width="400" /></a></div>
<b><span style="color: purple;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com1tag:blogger.com,1999:blog-9530685.post-3205893036846813222018-07-23T17:57:00.002+10:002018-07-23T17:57:37.651+10:00Monday's Longer, but still short, intervals! ~~~~<b>Sunny morning, cold but no wind!</b><br />
<b><br /></b>
<b><span style="color: magenta;">Warm-up</span></b><br />
<b><span style="color: magenta;">8x 400m</span></b><br />
<b><span style="color: magenta;">200m RI recovery walking</span></b><br />
<b><span style="color: magenta;">Short warm-down.</span></b><br />
<b><span style="color: magenta;"><br /></span></b>
<b><span style="color: magenta;">Total 6.8km</span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM7mhz_Hz6l2aA9fBjsYx-ts8zjFuMHsfOlcsphQypHAaBWYWqyBgennEUdIkb7K07p6DSKlOWGv6OutYI84mY3zMBq-crUqe1aOz8l_KWDnPryZqw2VSKOanCFsW5wlVAjNP8/s1600/20180722_093537.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM7mhz_Hz6l2aA9fBjsYx-ts8zjFuMHsfOlcsphQypHAaBWYWqyBgennEUdIkb7K07p6DSKlOWGv6OutYI84mY3zMBq-crUqe1aOz8l_KWDnPryZqw2VSKOanCFsW5wlVAjNP8/s320/20180722_093537.jpg" width="320" /></a></div>
<b><span style="color: magenta;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy7F0cls1hlQZgEVI506WGXMtxNierk0Pus1kzGxVmBpDRsc9TgJjxF0gooYYz04ZVt5sEYhcUpETTDc0zTncmg9yFc7pLvNOmyn-Qq530HfEfF8cGLfUQtPVgM5qfqkSiy5Ya/s1600/400m+int.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy7F0cls1hlQZgEVI506WGXMtxNierk0Pus1kzGxVmBpDRsc9TgJjxF0gooYYz04ZVt5sEYhcUpETTDc0zTncmg9yFc7pLvNOmyn-Qq530HfEfF8cGLfUQtPVgM5qfqkSiy5Ya/s400/400m+int.jpg" width="400" /></a></div>
<b><span style="color: magenta;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-66340835019749654502018-07-22T16:30:00.002+10:002018-07-22T16:30:24.374+10:00Sunday's Short Intervals Run ~~~~~Sunny, cold but not much wind!<br />
<br />
<span style="color: blue;">Short warm-up</span><br />
<span style="color: blue;"><b>12 x 200m/200m recovery walking</b></span><br />
<span style="color: blue;"><b>Shorter cool-down!</b></span><br />
<span style="color: blue;"><b><br /></b></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEA3GMeDCBuSNtFeQ3KJlqPU5__R86wYs4I65WlxTaUnq6sLRf6PGhs6YoV9UejcKPSvHWHn1YcRaCvCbPlkpURn2W6Xc-SZAypGGEDglaWcQgpYrG8e61psLZFPDudddVN4nh/s1600/20180722_093537.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEA3GMeDCBuSNtFeQ3KJlqPU5__R86wYs4I65WlxTaUnq6sLRf6PGhs6YoV9UejcKPSvHWHn1YcRaCvCbPlkpURn2W6Xc-SZAypGGEDglaWcQgpYrG8e61psLZFPDudddVN4nh/s400/20180722_093537.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New estate in Renwick - great place to run until houses start building!</td></tr>
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<span style="color: blue;"><b><br /></b></span>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-76674218448875371582018-07-22T12:57:00.001+10:002018-07-22T12:57:11.582+10:00Saturday's Bowral Parkrun ~~~~Simply too cold! So it was much slower than I was happy with:<br />
<br />
<b><span style="color: red;">5km in 39:05</span></b><br />
<b><span style="color: red;">Age Grading 90.15%</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: black;">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.</span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-26242842860150965572018-07-18T19:22:00.000+10:002018-07-18T19:22:21.303+10:00Time Trial ~~~~~1km warm-up + few strides<br />
<b>5km at pace 7:40m/k</b><br />
<b><br /></b>
<b>Another windy morning!</b><br />
<b><br /></b>
<b><span style="color: red;">5km in 38:17</span></b><br />
<b><span style="color: red;">Avg. Pace 7:40m/k</span></b><br />
<b><span style="color: red;">AHR 119-133bpm (88%-98% of max.)</span></b><br />
<b><span style="color: red;">TE 3.7</span></b><br />
<span style="color: red;"><b></b><br /></span>
<span style="color: red;"><b>Splits: 7:44; 7:44; 7:32; 7:29;</b></span> <span style="color: red;"><b>7:46 (last 1km up incline!)</b></span><br />
<span style="color: red;"><b><br /></b></span>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1tQ4KR-iGO1qDIQmY8C1o0w9AF7CrVyjjHKufJVfNyHVILG8OYTiq84IS6_ukCAcyPhUtM-7I-rqBAl05lJ9K_rnb5zgeZkYMQ1oUBJROgwKGAR5h6R9i4DkNbbXUu8YXWX5k/s1600/20180717_100141.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1tQ4KR-iGO1qDIQmY8C1o0w9AF7CrVyjjHKufJVfNyHVILG8OYTiq84IS6_ukCAcyPhUtM-7I-rqBAl05lJ9K_rnb5zgeZkYMQ1oUBJROgwKGAR5h6R9i4DkNbbXUu8YXWX5k/s400/20180717_100141.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish uphill!</td></tr>
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<span style="color: red;"><b><br /></b></span>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-4146812085735541622018-07-17T11:02:00.001+10:002018-07-17T11:02:40.791+10:00Like a Wind Tunnel ~~~~~<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxksJlnlqXn46iI7JBx3_NYCJYVm14GGFox3L9O87bexgD6QoxA0mX5_w_rn5wxNdpc-b2m5SGvzPYnSdY_X7gS-yH-oYB5-wSk4-nSBug4HJM0gS3SdwTBbY01F_tccRIPoZ/s1600/20180717_095841.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnxksJlnlqXn46iI7JBx3_NYCJYVm14GGFox3L9O87bexgD6QoxA0mX5_w_rn5wxNdpc-b2m5SGvzPYnSdY_X7gS-yH-oYB5-wSk4-nSBug4HJM0gS3SdwTBbY01F_tccRIPoZ/s320/20180717_095841.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGZJdNwovuiRaeNQ4UoiRUT7kdtogA8F6Bn3sqjeJZzYh24zEZfhOZ9fAXXb3j5BxI7VMp9ZeU1RprucfOTCizt-An9ct2_Mxc15a05a9Q0mXpLeElgA1QxX4LNSTLanay6Bx1/s1600/20180717_100005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGZJdNwovuiRaeNQ4UoiRUT7kdtogA8F6Bn3sqjeJZzYh24zEZfhOZ9fAXXb3j5BxI7VMp9ZeU1RprucfOTCizt-An9ct2_Mxc15a05a9Q0mXpLeElgA1QxX4LNSTLanay6Bx1/s320/20180717_100005.jpg" width="320" /></a></div>
Most sections of the new Renwick estate are OK, but one road..... a wind tunnel for sure! <br />
<br />
<b>Short warm-up</b><br />
<b>6x30secs/3secs RI</b><br />
<b>4x3minutes/ 2-4 minutes RI</b><br />
<b>Warm-down walk … through the wind tunnel!</b><br />
<b></b><br />
<br />
…. and here it is >>>>>><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZBqvL_XthiXhE9Kd_zJUl0c3dLfOIYDiESLAO8xDYrPU7iWC0G2P0l_jTlGjIYx4IO0131jiPBfpxqXIFmFNDhJpoia6qOUCKS8UeQfC5QH1Xp2aD7t3ZNkcaNitZcG998aJo/s1600/20180717_100141.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZBqvL_XthiXhE9Kd_zJUl0c3dLfOIYDiESLAO8xDYrPU7iWC0G2P0l_jTlGjIYx4IO0131jiPBfpxqXIFmFNDhJpoia6qOUCKS8UeQfC5QH1Xp2aD7t3ZNkcaNitZcG998aJo/s400/20180717_100141.jpg" width="225" /></a> </div>
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Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-10710262220805596142018-07-16T12:05:00.002+10:002018-07-16T12:05:37.140+10:00Short Intervals Run ~~~~~Another morning with cold, biting wind! Very unpleasant to put it mildly.<br />
<br />
<b><span style="color: #351c75;">Warm-up</span></b><br />
<b><span style="color: #351c75;">10x350m/50m RI</span></b><br />
<b><span style="color: #351c75;">Warm-down ….hardly necessary since I didn't warm-up!</span></b><br />
<b><span style="color: #351c75;"><br /></span></b>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfc1v49-cwx6gXgdzrnjyl6ofKhsuRvvsKTQqXEEu_Spjm8CYLCnCh8zJJ8IOeOnHmQ5LozfqhJkDCJdMdtfHRvESv3tho_C0yWiQKX5SsSdR96CNUoT1H_tMniQoa_4vHUcg/s1600/short+int.+run.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfc1v49-cwx6gXgdzrnjyl6ofKhsuRvvsKTQqXEEu_Spjm8CYLCnCh8zJJ8IOeOnHmQ5LozfqhJkDCJdMdtfHRvESv3tho_C0yWiQKX5SsSdR96CNUoT1H_tMniQoa_4vHUcg/s400/short+int.+run.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5km run in Renwick Estate</td></tr>
</tbody></table>
<b><span style="color: #351c75;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-74284017993388401802018-07-11T12:12:00.001+10:002018-07-15T16:24:34.700+10:00Catching up ~~~~~ and finishing off the week.I'm always catching up these days! Written diary, Garmin Connect, Strava and this blog .. no wonder! <br />
<br />
So the week so far: After that godawful parkrun last Saturday, I rested on Sunday.<br />
<br />
<b><span style="color: magenta;">Monday:</span></b><br />
<b><span style="color: magenta;">Warm-up</span></b><br />
<b><span style="color: magenta;">12x200m /200m RI</span></b><br />
<b><span style="color: magenta;">Cool down.</span></b><br />
<b><span style="color: magenta;"> Total 6.8km … all ok!</span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2CIz1h-07kKnbvKXdERjfFo7AH9uLmQD0jb4V5U1fJazKoFxHVEqXnUH4ZI-fiNcJ0oDS6CgPHTgcW4gEGpCSHiRkhhuVAtQOamrwumdKNDTvAAc9CZOzSMLKN74NI4WbgC_I/s1600/400m+int+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2CIz1h-07kKnbvKXdERjfFo7AH9uLmQD0jb4V5U1fJazKoFxHVEqXnUH4ZI-fiNcJ0oDS6CgPHTgcW4gEGpCSHiRkhhuVAtQOamrwumdKNDTvAAc9CZOzSMLKN74NI4WbgC_I/s400/400m+int+run.jpg" width="400" /></a></div>
<b><span style="color: magenta;"><br /></span></b>
<b><span style="color: magenta;"><br /></span></b>
<b><span style="color: purple;">Tuesday:</span></b><br />
<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: purple;">8x400m/400m RI</span></b><br />
<b><span style="color: purple;">Cool-down</span></b><br />
<b><span style="color: purple;">Total 7.8km..ok again!</span></b><br />
<b><span style="color: purple;"><br /></span></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2leOB-MdAx_P2FxUELAA6z_yDohTF_d1QCvfrH5WVL4asgmqUNNfq6mcAJiWbq6nJ0uw_9Qk8vEMv2t40eOA2YtBsC-pl1gGZBPWSmDSxw8yWVGFH2JFehySCJ_pxNgZlaFX/s1600/20180709_101530.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ru7lSmOCxF2x5TjZZCddcr3bmVKqtSxZ-P6CYKBPKwnv16fkKMwj4CXg91MmI5Ha7aRalM_jmrpxIWPj43kuZhjLA2EXFbqAyMMWvSBO_fXAdpdBs5dspi17Rfhsy4aZuaz9/s1600/20180709_094458.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ru7lSmOCxF2x5TjZZCddcr3bmVKqtSxZ-P6CYKBPKwnv16fkKMwj4CXg91MmI5Ha7aRalM_jmrpxIWPj43kuZhjLA2EXFbqAyMMWvSBO_fXAdpdBs5dspi17Rfhsy4aZuaz9/s320/20180709_094458.jpg" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2leOB-MdAx_P2FxUELAA6z_yDohTF_d1QCvfrH5WVL4asgmqUNNfq6mcAJiWbq6nJ0uw_9Qk8vEMv2t40eOA2YtBsC-pl1gGZBPWSmDSxw8yWVGFH2JFehySCJ_pxNgZlaFX/s1600/20180709_101530.jpg" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: 16px; margin-right: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2leOB-MdAx_P2FxUELAA6z_yDohTF_d1QCvfrH5WVL4asgmqUNNfq6mcAJiWbq6nJ0uw_9Qk8vEMv2t40eOA2YtBsC-pl1gGZBPWSmDSxw8yWVGFH2JFehySCJ_pxNgZlaFX/s320/20180709_101530.jpg" style="cursor: move;" width="180" /></a></div>
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<b><span style="color: purple;"><br /></span></b>
<b><span style="color: purple;"><br /></span></b>
<b><span style="color: blue;">Wednesday:</span></b><br />
<b><span style="color: blue;">Warm-up</span></b><br />
<b><span style="color: blue;">12x200m/200m RI</span></b><br />
<b><span style="color: blue;">Cool-down</span></b><br />
<b><span style="color: blue;">Total 6.5km... again ok with this!</span></b><br />
<b><span style="color: blue;"><br /></span></b>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd8EgsHVBaQvAYkfl1VTuq9TpRwLXC14AnJTUXUhknPZF7nbiDB0TZb6Gz8qt0Zxarod1yzlHmuNuxdciCANOZLBeVe-fNAPclIgLxXq_84Bz8MD4QbwsV3xczB7s9ijSaZdXd/s1600/renwick+walk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd8EgsHVBaQvAYkfl1VTuq9TpRwLXC14AnJTUXUhknPZF7nbiDB0TZb6Gz8qt0Zxarod1yzlHmuNuxdciCANOZLBeVe-fNAPclIgLxXq_84Bz8MD4QbwsV3xczB7s9ijSaZdXd/s320/renwick+walk.jpg" width="320" /></a></div>
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<b><span style="color: blue;"><br /></span></b>
<b><span style="color: red;">Friday:</span></b><br />
<span style="color: red;"><b>Easy,</b></span><span style="color: blue;"> </span><span style="color: red;"><b>short run with strides.</b></span><br />
<span style="color: red;"><b><br /></b></span>
<span style="color: #274e13;"><b>Saturday: Missed Bowral Parkrun - too cold!</b></span><br />
<span style="color: #274e13;"><b>Later in the a.m. : 4km Time Trial</b></span><br />
<span style="color: #274e13;"><b>1.5k warm-up</b></span><br />
<span style="color: #274e13;"><b>4km @ avg. 7:25m/k</b></span><br />
<span style="color: #274e13;"><b>29:43</b></span><br />
<span style="color: #274e13;"><b>AHR 120-130bpm (88%-96% of max.)</b></span><br />
<span style="color: #274e13;"><b>TE 3.7</b></span><br />
<span style="color: #274e13;"><b>Splits 7:15; 7:17; 7:23; 7:30</b></span><br />
<span style="color: #274e13;"><b>Total 5.5km</b></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmcZ4GuH6gHZMNInqcpA2hu92NinGVFYttjK7q1ICXjWuTkz5khG_37pC0PsjDt6kWgCetZ8lO64Z4M8gbNUFyTPSKAAMVpAHxToGneJGjDBzUBNhLcKutuD-NzhRCSOdzhD79/s1600/tt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmcZ4GuH6gHZMNInqcpA2hu92NinGVFYttjK7q1ICXjWuTkz5khG_37pC0PsjDt6kWgCetZ8lO64Z4M8gbNUFyTPSKAAMVpAHxToGneJGjDBzUBNhLcKutuD-NzhRCSOdzhD79/s320/tt.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">4km TT</td></tr>
</tbody></table>
<span style="color: #38761d;"><b>Sunday: Short Intervals Run …. biting cold in Renwick new estate!</b></span><br />
<span style="color: #38761d;"><b>Warm-up</b></span><br />
<span style="color: #38761d;"><b>12x200m/20m RI</b></span><br />
<span style="color: #38761d;"><b>Warm-down...not needed!</b></span><br />
<span style="color: #38761d;"><b>Total 6km</b></span><br />
<span style="color: #38761d;"><b><br /></b></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwPwEK-dChHjunSaH-KRD2MclN6cdjbLSlB37RqLjvyhboXRSLoK7Lm00oTmumYWtTftzURUtsqtK4-ha33iVRhvz1Wq6NmvdGY9n8D-cgILNGAWX9WJmQyJq7jDxxFOH10p4/s1600/20180710_103226.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwPwEK-dChHjunSaH-KRD2MclN6cdjbLSlB37RqLjvyhboXRSLoK7Lm00oTmumYWtTftzURUtsqtK4-ha33iVRhvz1Wq6NmvdGY9n8D-cgILNGAWX9WJmQyJq7jDxxFOH10p4/s400/20180710_103226.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5pJ4dnVikwv2G3TrBZNnXKd1a4MYnrPtFnuBQpbEZgzhgfuMXRs1pxMCy_CKFkIsaQ0NWBxk13g7MaZIJYlhcxHMB0AShXajI-VnPBx2X9QRuORIAphXnhAIefAZTeBj1Bb_/s1600/20180711_104027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5pJ4dnVikwv2G3TrBZNnXKd1a4MYnrPtFnuBQpbEZgzhgfuMXRs1pxMCy_CKFkIsaQ0NWBxk13g7MaZIJYlhcxHMB0AShXajI-VnPBx2X9QRuORIAphXnhAIefAZTeBj1Bb_/s320/20180711_104027.jpg" width="180" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjBtL5JrZ0vz-_X6nlqsfq21UOCGilYYix3fbuFbzy11kZrwITNkrF_ccvHxgyvbX8NrKOXNcebZdajEE8q-nVS0OBB2BS5Za0P9MG-W062iVw7vABk9pVfozrRPPUOgnpOFT/s1600/20180715_102907.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgjBtL5JrZ0vz-_X6nlqsfq21UOCGilYYix3fbuFbzy11kZrwITNkrF_ccvHxgyvbX8NrKOXNcebZdajEE8q-nVS0OBB2BS5Za0P9MG-W062iVw7vABk9pVfozrRPPUOgnpOFT/s400/20180715_102907.jpg" width="400" /></a></div>
<span style="color: #38761d;"><b><br /></b></span>
<span style="color: #38761d;"><b><br /></b></span>
<span style="color: #38761d;"><b>For this week … 35.7km</b></span><br />
<span style="color: #38761d;"><b><br /></b></span>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-29764300671804459312018-07-02T12:58:00.002+10:002018-07-11T11:59:02.275+10:00Bowral Parkrun and the rest of the week ~~~~~<b><span style="color: #000025;">My 132nd Bowral Parkrun</span></b><br />
<b><span style="color: #000025;">37.52 (bit slow!)</span></b><br />
<b><span style="color: #000025;">93.05% age grading</span></b><br />
<b><span style="color: #000025;"><br /></span></b>
<b><span style="color: blue;">Sunday: Easy stroll around Renwick estate</span></b><br />
<b>3.3km</b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNtZFg2A6ojx9gHu02YivGQg-CJzzuZa53sgkp3plma1Cc_TIrSXFEHnUCWJKr1B5PbRxmwp8bCENFmAdwdCLHVqqx1zDQICTzsy4-LCOqZH86I1j-1IXmxfX4rJ-lnsgP_6UJ/s1600/renwick+walk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNtZFg2A6ojx9gHu02YivGQg-CJzzuZa53sgkp3plma1Cc_TIrSXFEHnUCWJKr1B5PbRxmwp8bCENFmAdwdCLHVqqx1zDQICTzsy4-LCOqZH86I1j-1IXmxfX4rJ-lnsgP_6UJ/s400/renwick+walk.jpg" width="400" /></a></div>
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<b><br /></b>
<b><span style="color: purple;">Monday: Short Intervals Run</span></b><br />
<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: purple;">12x200m/200m RI jog, walk. </span></b><br />
<b><span style="color: purple;">Warm-down</span></b><br />
<b><span style="color: purple;"><br /></span></b>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjndURdD8WSfPONb8kMas4qqHr89Ko7vooOODNCBiP2h8MtfA0OlSk9KYV07aSKKgyU5HA2KByAqit0a4BMVLR8kETGjSH18mVccEOSAZv5a4pk2zxjeQRFddR43Ga4xFm2Fgh4/s1600/20180702_095328.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjndURdD8WSfPONb8kMas4qqHr89Ko7vooOODNCBiP2h8MtfA0OlSk9KYV07aSKKgyU5HA2KByAqit0a4BMVLR8kETGjSH18mVccEOSAZv5a4pk2zxjeQRFddR43Ga4xFm2Fgh4/s400/20180702_095328.jpg" width="225" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtVoKq3RpoIZU0jwF9c0OEYUW3Zia-HoZlDUsljM0pWtZ6UZszF63QHckhO3gzBgFl5zpJTfWMh-us-xFWLeM202vkoctFU46Mz23IZUmPhUsMgCGUvKboMf6hNc9l282oY0Kz/s1600/20180702_105301.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtVoKq3RpoIZU0jwF9c0OEYUW3Zia-HoZlDUsljM0pWtZ6UZszF63QHckhO3gzBgFl5zpJTfWMh-us-xFWLeM202vkoctFU46Mz23IZUmPhUsMgCGUvKboMf6hNc9l282oY0Kz/s400/20180702_105301.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">200m incline</td></tr>
</tbody></table>
<b><span style="color: purple;"><br /></span></b>
<b><span style="color: purple;">Tuesday: Long Intervals Run</span></b><br />
<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: purple;">4x1km/1km Recovery jog/walk</span></b><br />
<b><span style="color: purple;">Warm-down</span></b><br />
<b><span style="color: purple;"><br /></span></b>
<b><span style="color: blue;">Wednesday:</span></b><br />
<b><span style="color: blue;">Warm-up</span></b><br />
<b><span style="color: blue;">4 x 400m/400m RI .. planned to do 8x400m but lacked energy to go past 4.</span></b><br />
<b><span style="color: blue;">Warm-down</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: blue;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com2tag:blogger.com,1999:blog-9530685.post-40752214131632655512018-06-28T18:05:00.002+10:002018-06-28T18:05:57.361+10:00D.S. Workout ~~~~~Just ahead of a rainy day ~~~~~~<br />
<br />
<b><span style="color: #e06666;">10mins warm-up</span></b><br />
<b><span style="color: #e06666;"><br /></span></b>
<b><span style="color: #e06666;">First Set : 6 x 30 secs/30 secs RI</span></b><br />
<b><span style="color: #e06666;"><br /></span></b>
<b><span style="color: #e06666;">Second Set : 4 x 3.5 minutes/RI 90 secs, 2 mins, 4 mins, 4mins.</span></b><br />
<b><span style="color: #e06666;"><br /></span></b>
<b><span style="color: #e06666;">Warm-down.</span></b><br />
<b><span style="color: #e06666;"><br /></span></b>
<b><span style="color: #e06666;">4.7km</span></b><br />
<b><span style="color: #e06666;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6Vhgmv2E1GR4A70aBTQKaJ-upz7gr3zMrR41FdKPU4NY60BUYKt8KL4n-K0brV8CIogKdSlZkoPEjttVTxkuIht2weDb_p8XnkUd8yMy2FFwofhRuwLbg54xcIXIPVFauDgu/s1600/20180628_091552+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6Vhgmv2E1GR4A70aBTQKaJ-upz7gr3zMrR41FdKPU4NY60BUYKt8KL4n-K0brV8CIogKdSlZkoPEjttVTxkuIht2weDb_p8XnkUd8yMy2FFwofhRuwLbg54xcIXIPVFauDgu/s400/20180628_091552+%25281%2529.jpg" width="400" /></a></div>
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<b><span style="color: #e06666;"><br /></span></b>
<b><span style="color: #e06666;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-4057429342460344272018-06-26T15:45:00.002+10:002018-06-26T15:45:31.958+10:00Long Intervals Run ~~~~~<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw9Jc9GWEE0z16lSfq1kMWVj4JEZOqCv9gXZrij6nIhfMz7R97rgP1mTHSL77H3Iglkg7mx17XV36QW4-pgdgvGNR1hJHMo9EZJD7hMCzFrSGfosK5ZBnuZQPftazZxU7-0vrH/s1600/20180613_100053.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw9Jc9GWEE0z16lSfq1kMWVj4JEZOqCv9gXZrij6nIhfMz7R97rgP1mTHSL77H3Iglkg7mx17XV36QW4-pgdgvGNR1hJHMo9EZJD7hMCzFrSGfosK5ZBnuZQPftazZxU7-0vrH/s400/20180613_100053.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New Renwick Estate</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPMguuwNoOCW2w1XlF9gCIqg1NYoWuKL8E-hr0hy5Fj7Frso4HZjzJrvhdie8z7OrG9Q1lSUCVJPWUNks20-pYrbBDhXUXWLI2RYCFVF6UzmdQghASXX7GVSw5apfaK_7nnybW/s1600/Long.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="color: #b00000;"></span><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPMguuwNoOCW2w1XlF9gCIqg1NYoWuKL8E-hr0hy5Fj7Frso4HZjzJrvhdie8z7OrG9Q1lSUCVJPWUNks20-pYrbBDhXUXWLI2RYCFVF6UzmdQghASXX7GVSw5apfaK_7nnybW/s400/Long.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
Warm-up jog<br />
4 x 1000m/1000m RI jog<br />
Warm-down walk.<br />
<br />
<b><span style="color: red;">Total 10km</span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-32695596125698119532018-06-25T15:11:00.004+10:002018-06-25T15:11:55.578+10:00Short Intervals Run ~~~~~<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: purple;">15 x 200m/200m RI</span></b><br />
<b><span style="color: purple;">Warm-down</span></b><br />
<b><span style="color: purple;"><br /></span></b>
<b><span style="color: purple;">7.8km</span></b><br />
<b><span style="color: purple;"><br /></span></b>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9L_KLKtNCOpdpIbJklql7cKEzUpnnGoLJQIFtV-kueg5JqAm_vPARHHrOPBVA99xU6yW-Um7wS7mewQbDVeFeiGIT9lorI-X662HdHU3_XRLClEYXNDpnNqthhNM9DAjAPd9P/s1600/short.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9L_KLKtNCOpdpIbJklql7cKEzUpnnGoLJQIFtV-kueg5JqAm_vPARHHrOPBVA99xU6yW-Um7wS7mewQbDVeFeiGIT9lorI-X662HdHU3_XRLClEYXNDpnNqthhNM9DAjAPd9P/s640/short.jpg" width="640" /></a></div>
<b><span style="color: purple;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-18777753557954496252018-06-19T15:41:00.001+10:002018-06-25T15:02:51.719+10:00Catching Up .... again ~~~~~ For the week:Bowral Parkrun #130 (16/6/18). The coldest, windiest run ever!<br />
<b><span style="color: red;">5km in 37:30 (93.96 age grading)</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: blue;">Sunday : 4km walk .. icy-cold wind!</span></b><br />
<b><span style="color: blue;"><br /></span></b>
<b><span style="color: red;">Monday : Short Intervals Run … no wind!</span></b><br />
<b><span style="color: red;">12 x 200m/200m RI Jog</span></b><br />
<b><span style="color: red;">7km</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: blue;">Tuesday : Long Intervals Run … icy-cold wind again!</span></b><br />
<b><span style="color: blue;">4 x 1km/1km RI Jog</span></b><br />
<b><span style="color: blue;">9.2km</span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxBizJ-Hobg_BGSRHh7PXeRnZIoVOGqGx74aHbV-KJtsigr8bF1uV1JwCMvs_IIFi6RlSPgJ0__CTRzp9ueRnfLefsOoV7HQNHEPfBzSZqjOsRjGMXnN1bv2LC83wN9sW6LCo/s1600/Long++Int.+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxBizJ-Hobg_BGSRHh7PXeRnZIoVOGqGx74aHbV-KJtsigr8bF1uV1JwCMvs_IIFi6RlSPgJ0__CTRzp9ueRnfLefsOoV7HQNHEPfBzSZqjOsRjGMXnN1bv2LC83wN9sW6LCo/s400/Long++Int.+Run.jpg" width="400" /></a></div>
<b><span style="color: purple;">Wednesday:</span></b><br />
<b><span style="color: purple;">Warm-up</span></b><br />
<b><span style="color: #008012;">8 x 400m/400m RI Jog</span></b><br />
<b><span style="color: #008012;">Cooldown</span></b><br />
<b><span style="color: purple;">Total 8km</span></b><br />
<b><span style="color: purple;"><br /></span></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFNJKlL7VhJTemwcY663cU9LCOI90OcFGBsyTbN0tonkiHTtThqRUStcJHaYsXGwT1zZJHnwyqYbXYiRS3O9OZ2l_dGmOGlMHHv5Q8uuL2V_bKUAnVYM3Y_yPnDIiUk80gY4yn/s1600/20180619_103406.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFNJKlL7VhJTemwcY663cU9LCOI90OcFGBsyTbN0tonkiHTtThqRUStcJHaYsXGwT1zZJHnwyqYbXYiRS3O9OZ2l_dGmOGlMHHv5Q8uuL2V_bKUAnVYM3Y_yPnDIiUk80gY4yn/s400/20180619_103406.jpg" width="400" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHSHsNvMlDrmOxh8d798p-EoX57KyPSDYiB0rhoTCnEq5Z0sX-8kDenQNc5kr6-9RkDRKq4PR-SJfbHa1Yne5Giw-lTEtwn3MlxHw1DnFmyuhWwLVPbmoMmpvBT8bey8PcyC-3/s1600/20180620_095832.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHSHsNvMlDrmOxh8d798p-EoX57KyPSDYiB0rhoTCnEq5Z0sX-8kDenQNc5kr6-9RkDRKq4PR-SJfbHa1Yne5Giw-lTEtwn3MlxHw1DnFmyuhWwLVPbmoMmpvBT8bey8PcyC-3/s400/20180620_095832.jpg" width="400" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmi4P-aZtrG9jDDi3nlBp8OMHgodeM3y0IBCw7Y1iqrI8vqh2NuwcPe1EHLiu3zhsRsBl8GO51avce0uf1RdGEPQzbduaDvQZvrhTmbbXJGWAT9-BGG2MpwHa4tdIXi1baf3lX/s1600/20180620_100027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmi4P-aZtrG9jDDi3nlBp8OMHgodeM3y0IBCw7Y1iqrI8vqh2NuwcPe1EHLiu3zhsRsBl8GO51avce0uf1RdGEPQzbduaDvQZvrhTmbbXJGWAT9-BGG2MpwHa4tdIXi1baf3lX/s400/20180620_100027.jpg" width="400" /></a></div>
<b><span style="color: purple;"><br /></span>
<span style="color: purple;"><br /></span></b><br />
<div>
<b><span style="color: magenta;">Thursday: Dave Scott's Workout ~~~~~ 5km</span></b></div>
<div>
<b><span style="color: purple;">12 mins warm-up</span></b></div>
<div>
<b><span style="color: purple;">6x30secs/30 secs. RI</span></b></div>
<div>
<b><span style="color: purple;">4x3.5 mins. /90secs; 2mins; 4 mins; 4mins RI</span></b></div>
<div>
<b><span style="color: purple;">8-10 mins cool-down.</span></b></div>
<div>
<b><span style="color: purple;"><br /></span></b></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggapgeW_ANZ0p5rt9uwXVc5G-d4KELaLPAGvQHBuSZgP0WPeA9Kd6uuUM0ZQqlOx8dRiWHrhyphenhyphenvfaJaRzbV-W8kuZ3JT8ANEAHPbjj6bRhRHVjWFKww4783JVS4meFMiHpb3Fpi/s1600/20180620_181342.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggapgeW_ANZ0p5rt9uwXVc5G-d4KELaLPAGvQHBuSZgP0WPeA9Kd6uuUM0ZQqlOx8dRiWHrhyphenhyphenvfaJaRzbV-W8kuZ3JT8ANEAHPbjj6bRhRHVjWFKww4783JVS4meFMiHpb3Fpi/s400/20180620_181342.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A girl has to have her sleep!</td></tr>
</tbody></table>
<br />
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbVp_3Z1uOs36GhxIuxSprQLgZ81vV_YyH5Ay_7F-vh-JCQFl1Tvqm_N8LJKtxTYXSbmZBHJgHkBgFWcT1HmFXvjUv4cr8TbAkKU58w9BUChmhjLPNAwbIyNGY63UioHx3kk0F/s1600/Dave+Scott.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbVp_3Z1uOs36GhxIuxSprQLgZ81vV_YyH5Ay_7F-vh-JCQFl1Tvqm_N8LJKtxTYXSbmZBHJgHkBgFWcT1HmFXvjUv4cr8TbAkKU58w9BUChmhjLPNAwbIyNGY63UioHx3kk0F/s400/Dave+Scott.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dave Scott's Workout</td></tr>
</tbody></table>
<b><span style="color: purple;"></span></b><br /><b><span style="color: purple;"></span></b></div>
<div>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;"><br /></span></b>
<br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: red;">Saturday: Bowral Parkrun 5km</span></b><br />
<b><span style="color: red;">Volunteer Tail walker</span></b><br />
<b><span style="color: red;">52 minutes</span></b><br />
<b><span style="color: red;">67.63% age grading.</span></b><br />
<b><span style="color: red;"><br /></span></b>
<b><span style="color: #38761d;">Sunday: Repeat Dave Scott's Workout</span></b><br />
<b><span style="color: #38761d;">5km</span></b><br />
<b><span style="color: #38761d;"><br /></span></b>
<b><span style="color: magenta;">Week Total 39.3km</span></b></div>
<b>
<span style="color: purple;"><span style="color: red;"></span><span style="color: #38761d;"></span><span style="color: magenta;"></span><br /></span></b>
<span style="color: purple;"><br /></span>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-38640579866683267772018-06-11T12:37:00.003+10:002018-06-11T12:37:39.273+10:00Parkrun & Monday ~~~~~Rest day Sunday - feeling tired.<br />
<br />
<b><span style="color: #990000;">Saturday Bowral Parkrun</span></b><br />
<b><span style="color: #990000;">5km in 37:52</span></b><br />
<b><span style="color: #990000;">Age grading 93.05%</span></b><br />
<b><span style="color: #990000;"><br /></span></b>
<b><span style="color: #783f04;">Monday: Short Intervals Run</span></b><br />
<b><span style="color: #783f04;">Warm-up</span></b><br />
<b><span style="color: #783f04;">15 x 150m/150m RI Jog</span></b><br />
<b><span style="color: #783f04;">Cool-down</span></b><br />
<b><span style="color: #783f04;"><br /></span></b>
<b><span style="color: #002030;">Total 6.82km</span></b><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnGfG_de7Fo3oApDrjp8f92-FlNFrIiQwoKOASeSoBK8iE9jrWqMjkbZYs2vHkd0aAdq4tn4L1hTm0IzyphFvITggSWA7Pw_lMAkSsDtP1QIEnt9wo9FGyPY0BE7kApLliN7N/s1600/20180611_101945.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="900" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnGfG_de7Fo3oApDrjp8f92-FlNFrIiQwoKOASeSoBK8iE9jrWqMjkbZYs2vHkd0aAdq4tn4L1hTm0IzyphFvITggSWA7Pw_lMAkSsDtP1QIEnt9wo9FGyPY0BE7kApLliN7N/s400/20180611_101945.jpg" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pepper waiting for me</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtaF4fYscdABCpfmBlvZrBgfG20f8bfvRR7VFbhfs1eLoaowDIoWyUUTVzhTLy-PDZtFX2ogpN2b1dJe3C7bTCQ4CJ-6TqvjTk3pbDIxOAM4veHJPphqHWaozzRNJDr0e7Ik1k/s1600/20180611_103047.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtaF4fYscdABCpfmBlvZrBgfG20f8bfvRR7VFbhfs1eLoaowDIoWyUUTVzhTLy-PDZtFX2ogpN2b1dJe3C7bTCQ4CJ-6TqvjTk3pbDIxOAM4veHJPphqHWaozzRNJDr0e7Ik1k/s320/20180611_103047.jpg" width="180" /></a></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZnknfZusX1gLjfojpTeYyCtRanO9t8WCsqSUWcYgyazVje27_DHdoATDfnKBDpQ1ir9gX-IfDq9acuW5ymUOVtgWy3RLvDOTida9RWfhc2zk5ik9VZHTxXTygn9lbJJpatCR6/s1600/short.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZnknfZusX1gLjfojpTeYyCtRanO9t8WCsqSUWcYgyazVje27_DHdoATDfnKBDpQ1ir9gX-IfDq9acuW5ymUOVtgWy3RLvDOTida9RWfhc2zk5ik9VZHTxXTygn9lbJJpatCR6/s400/short.jpg" width="400" /></a></div>
<b><span style="color: #002030;"><br /></span></b>Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0tag:blogger.com,1999:blog-9530685.post-3668236646309850232018-06-06T18:03:00.001+10:002018-06-06T18:03:20.825+10:00Short Intervals Run ~~~~~Good to see a little sunshine this morning, though rain seems to have settled in again tonight. We need more rain after such a dry summer.<br />
<br />
<b><span style="color: #274e13;">Warm-up</span></b><br />
<b><span style="color: #274e13;">8 x 400m/400m jog</span></b><br />
<b><span style="color: #274e13;">Cool-down.</span></b><br />
<b><span style="color: #274e13;"><br /></span></b>
<b><span style="color: #274e13;">7.6km</span></b><br />
<b><span style="color: #274e13;">AHR 102-123bpm (75%-90% of max.)</span></b><br />
<b><span style="color: #274e13;">TE 2.3</span></b><br />
<b><span style="color: #274e13;"><br /></span></b>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj-op5CGvilrFcePm2eBShdcx5H1ej5Vh5CVy228-ZKMwh-kM8b8JaK6j8hQe7C4DkutiEKBTsw0HW2A3rXjzER1f4sPZEPsRiw7cZteAA_KJQ4vNchzPJR2TBsyK5dXgpqw4h/s1600/20180605_103952.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj-op5CGvilrFcePm2eBShdcx5H1ej5Vh5CVy228-ZKMwh-kM8b8JaK6j8hQe7C4DkutiEKBTsw0HW2A3rXjzER1f4sPZEPsRiw7cZteAA_KJQ4vNchzPJR2TBsyK5dXgpqw4h/s320/20180605_103952.jpg" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFVHXLUIGe04l3bvgwUgxSXfxw0TRtZUsmoOKhuK5BG8n3QwasIsyGp7JT6p0XCFShsgghr7dujiwct-L8KvvbFIg2KpccHYWMJVTQ4inwwisBMjUaxAANNc-g3D4akx7vE244/s1600/Short+int.+run.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="863" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFVHXLUIGe04l3bvgwUgxSXfxw0TRtZUsmoOKhuK5BG8n3QwasIsyGp7JT6p0XCFShsgghr7dujiwct-L8KvvbFIg2KpccHYWMJVTQ4inwwisBMjUaxAANNc-g3D4akx7vE244/s400/Short+int.+run.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New Renwick Estate</td></tr>
</tbody></table>
<b><span style="color: #274e13;"><br /></span></b>
<b></b><span style="color: #274e13;"></span><br />
<br />Anonymoushttp://www.blogger.com/profile/03798328736016110783noreply@blogger.com0