12k Build run

Decided to delay the run til the evening to miss the stomrmy weather. Ran an out and back course from South Perth to the CBD and return. Started at 4.40 pace and ended at 3.42 pace which is encouraging. Total 12.0k @ 4.24min/k; Ave HR: 152bpm

Was looking back through runs I was doing 2 months ago and the depths of my sickness and my heart rate to run 4.40min/k pace was 166, compared to 130 now. Good news indeed

Easy Run

Caught up with Sugar and we ran a steady 10.4km around the river. Pleanty of running talk led to a enjoyable time. Managed to dodge the rain showers luckily. Total 10.4kms @4.42min/k; Ave Hr 142

3 x (4x400m on 2min) 2 min between sets

Was a brisk (4oC) this morning and rather dark when I headed down the track. Felt quite strong during the session and was able to finish a little faster. I definitely was puffing and was rather spent after the session but after the warm-down and a hot shower feel good. Ran all between 1.20 and 1.17 per lap.

A good start but a looonnngggg way to go

Easy Run

Another frosty morning for the trusty 11.1km loop from original Simon's house around East Perth and return. Ran the loop @4.32min/k at Ave Hr of 149bpm. Should get a new program soon from J so watch this space.

Easy Run

Caught up with original Simon again for the same 11.1km loop I did on Friday. Was aloot stiff from yesterdays interval session but ran the 11.1km @ 4.28min/k with Ave HR: 151bpm. This is great news with the pace 4sec/km quicker and the HR down by 9bpm on Fridays run.

All up 63.35km @ 4.35min/k; Ave HR 155 for week is a great start to my return to running. J is going to put a program for me this week with the goal of trying to get me fit enought to train hard and move towards a 16.45min 5K run.