Running

15/04/23

A 5 minute brisk walk warmup followed by:

90 seconds running

90 seconds walking

3 minutes running

3 minutes walking

The above running and walking process was performed 3 times.

15/04/25

Todays program the same as above.

15/04/26
Today is a rest day.

15/04/27
Same as April 23.

15/04/28
Same as April 23.

!5/04/29
Rest day.

15/04/30
This first 17 minute part is my run/walk to the gym
4 min. run + 1 min. walk
4 min. run + 1 min. walk
6 min. run + 1 min. walk for a total of 2.5 kms.

After arriving at gym I did my 40 minute resistance training.

Then this 32 min. run/walk from gym to home with detour to lengthen run.
4 min. run + 1 min. walk x 7 for a total of 35 minutes.

15/05/01-Rest day

15/05/02-Rest day

15/05/03

Run 2.5 kms to gym:
10 min brisk walk
5 min run
1 min walk
5 min run
1 min walk
5 min run

Arrive gym, do 40 minutes resistance workout.

Run 2.5 kms to home:
5 min run
1 min walk
7 min run
1 min walk
8 min run
10 min cooldown walk.

15/05/04

Brisk warmup walk 5 min

30 min run: 4.5 kms. PB-6.6 min/km

15/05/05
Rest day

15/05/06-Brisk 10 min walk
Then 30 pushups

Run 30 min
from Forks of the Thames along Thames River Pkwy to Gibbons Park bridge and back.

Run up hill from Harris Pk to Ridout & Dufferin
Then 20 push ups & walk back to Station Pk.

15/05/07-Run and walk 30 min. Run 2 kms and then run/walk rest of the way due to respiration issues.

15/05/08-Run 33 min, 5kms.

15/05/09-Run 35 min, 5 kms.

15/05/12, 13, 14.-Run approx 30 min, 5 kms. each day.

15/05/16-Run 51 min 33 seconds. 7.1 kms.

15/05/18-Run 6 kms. 1635-1716. Hot. 29C, humidex 35C.

15/05/20-Run 5 kms. 2041-2111. Nice. 9C. Walk 1 km warmup. 40 pushups during walk. Walk after run 0.75 km.

15/05/21

Nice. 12C. Walk 1.2 kms. Run 7.6 kms. 15 push-ups. Walk 0.75 kms.

15/05/23

Good weather. Walk 1 km. Run 9 km. Then to gym for 40 minute workout.

Legs and abs.

15/05/24-Run 5 km.

15/05/25-Run 10.6 km. Pre run 1 km walk, post run 2.5 km walk.

15/05/26-Run 5 km. 0930-1002. 2 minute break at gym for water.

15/05/29-Run 5km.

15/06/02-Run 8 km.

15/06/09-Run 5 km.

15/06/12-Run 8.2 km.

15/06/15-Run 9 km.

15/06/17-Run 10 kms

Run 10 km. 75 min. Hospital to Jebbs Creek and back to Gore and South Sts. 1333-1448.

15/06/19-Run 11 km 80 minutes. South St. to just south of Echo Bay Rd & back.

15/06/24-Run 10.6 km to Clifford Cr. and return.

15/06/25-Run 4.9 km from Kennedy & Ellesmere to Warden & Eglington.

15/06/26-Cycled 14.8 km on the Glen Tay Block.

15/06/29-Run 4.85 km one way from Perth to Clifford Cr. Then cycle 15.3 km on the Glen Tay Block.

15/07/03-Run 4.78K 30:00 06:16/K 611 cal.

15/07/09-5.03K 30:45 06:07/K 622 cal.

15/09/16-5:01K 35:02 06:59/k 446 cal.

15/09/17-3:39K 23:10 06:38/K 317 cal.

15/11/17-4:18K 41:56 10:02/K 319 cal.

15/11/24-2:62K 18:30 07:04/K 227 Cal.

16/01/08-1:88K 13:53 07:23/K 162 Cal. Then to gym.

16/01/09-2.63K Then to gym.

16/01/10-3:77K 27:25 07:17/K 332 Cal. Then to gym.

16/01/12-1.57K 19:11 07:28/K 221 Cal. Then to gym.

 

 

 

 

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