Cranking up the mindfulness Week 21 & 22

 

There was a change of training plans as Perth went into  Covid restrictions in the week of April 24 and 25 so I had an easy week .

 

The week commencing 19 April was suppose to be a steady build  with meditation each day that i have been religiously keeping to .I have been practicing Flow meditation as part of mindfulness. Whilst the mind is distracted constantly it is accepting that with equanimity and bringing the mind back to mediation that has been the practice I have continued to keep at. 

Tuesday I had a 1hour session with 6 x 1 min efforts covering 8kms at lunch and then in the evening I walked home so that in the morning I could run to work and do my 3 min walk and 6 min run .Great workout .

Saturday and Sunday became an easy 1 hour run because of the restrictions that were brought in on Friday evening so it was great to adapt the training .

19 Rest Day: Rest Day 7:36 PM Cross Training 0 km ~ 10:04 Meditation 10:00	20 8:38 AM Cross Training 0 km ~ 10:06 12:10 PM Run: 6 x 1 min efforts 7.94 km ~ 52:54 5:27 PM Run 12.73 km ~ 1:59:07 9:38 PM Cross Training 0 km ~ 10:04 Meditation	21 6:07 AM Run: Walk 30 Steady / 30 Hard / 60... 11.84 km ~ 1:35:18 9:32 AM Cross Training 0 km ~ 10:04 3:45 PM Cross Training 0 km ~ 7:06 Meditation	22 Run: Run 6 min / Walk 3 min... (1:30:00) 1:11 PM Cross Training 0 km ~ 10:04 6:36 PM Bike 9.87 km ~ 22:24 Meditation	23 Rest Day: Rest Day 8:45 AM Cross Training 0 km ~ 10:05 1:09 PM Cross Training 0 km ~ 10:03 7:12 PM Cross Training 0 km ~ 10:02	24 8:48 AM Run: Run Easy 2.29 km ~ 38:35 3:55 PM Run 8 km ~ 1:00:46 Meditation	25 9:04 AM Run: Run Easy 3 km ~ 1:05:47 12:22 PM Cross Training 0 km ~ 10:09 5:12 PM Run 7 km ~ 55:31 7:35 PM Cross Training 0 km ~ 10:26 Meditation

The following week with some restrictions it was back to build week .

I had 6 repeats of kokoda on the Tuesday at lunch .Not many people around . Then 1 hour walk on Wednesday and 90 mins run/walk on Thursday .Saturday it was back to John Forrest and then Bickley for a long run on the weekend . Managed 25km and then 17km . Felt good .

 

Rest Day: Rest Day 7:59 AM Run 3.14 km ~ 37:55 2:59 PM Cross Training 0 km ~ 10:05 5:29 PM Run 1.3 km ~ 18:40 Meditation	27 7:00 AM Run - Hills: Kakodas 6 1.36 km ~ 15:05 7:26 AM Bike 18.19 km ~ 51:56 12:28 PM Run 7.9 km ~ 1:08:28 4:30 PM Bike 17.29 km ~ 47:48 Meditation 10:00	28 6:46 AM Run: Walk steady 1.76 km ~ 21:08 7:16 AM Bike 17.87 km ~ 50:56 12:29 PM Run 6.28 km ~ 1:02:12 4:08 PM Cross Training 0 km ~ 10:06 4:38 PM Bike 17.27 km ~ 47:16 Meditation	29 7:01 AM Run: Run 6 min / Walk 3 min... 1.31 km ~ 16:48 11:59 AM Run 11 km ~ 1:17:52 4:00 PM Cross Training 0 km ~ 10:07 9:21 PM Cross Training 0 km ~ 10:06 Meditation	30 Rest Day: Rest Day 7:02 AM Run 1.82 km ~ 21:22 1:36 PM Cross Training 0 km ~ 10:05 Meditation	1 Run: Trail Run, walk the hills. At... (3:00:00) 6:58 AM Cross Training 24.63 km ~ 4:01:10 9:09 PM Cross Training 0 km ~ 10:04 Meditation	2 8:01 AM Run: Trail Run, walk the hills 17.32 km ~ 2:52:14 3:20 PM Run 1.65 km ~ 19:07 8:25 PM Cross Training 0 km ~ 10:04 Meditation
Run: 54.8 km ~ 8:50:51 (11:10:00) // Cross Training: 24.6 km ~ 5:11:47 // Meditation: 10:00 // Bike: 70.6 km ~ 3:17:56 // Total: 150.1 km ~ 17:30:34 (11:10:00)

                                                            running mindfulness at JFNP 1 May 2021

John Forrest NP 1 May 2021

Bickley and New Victoria Dam Run 2 May 2021