first off rode into work...no twinges from the hammy/glute so that's a positive...the weather was a little cooler than normal but still quite pleasant...
the stats:
start temp/humidity: 13/90%
start time: 7:43am
total distance: 15.42 (BC 15.73)
total time: 39:44 (39:11 without stoppages)
avg speed: 23.3
total calories: 451
avg HR: 116
finish temp/humidity: 14.6/84%
this was today's run session:
10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
15mins Hills (30sec up/jog recovery down)
10:00 cool down
i chose a steady longish hill rather than a short steep one...the hill was over near the willow tree turn around for Customs...and while i was doing my sprints i saw Trevor again - is he stalking me?!
the stats:
start temp/humidity: 26.3/35%
start time: 1:15pm
total distance: 6.97
total time: 48:09
total calories: 609
finish temp/humidity: 27.2/32%
lap details:
| Time | Distance | AvPace | AvHR |
|---|---|---|---|
| 10:00 | 1.72k | 5:49 | 140 |
| light stretching | 112 | ||
| ~19sec | 80m | 3:57 | 111 |
| 122 | |||
| ~18sec | 80m | 3:47 | 115 |
| 129 | |||
| ~16sec | 80m | 3:25 | 108 |
| 134 | |||
| ~16sec | 80m | 3:24 | 126 |
| 136 | |||
| ~15sec | 80m | 3:15 | 120 |
| 135 | |||
| ~13sec | 80m | 2:54 | 113 |
| 136 | |||
| 15:00 | 2.53k | 5:56 | 153 |
| 10:00 | 1.32k | 7:35 | 145 |
i was pretty happy with how consistent i was on the hill...fitted in 10 reps...hammy/glute aching a little after cooling down but no problems so far...
found out earlier today that the disciplinary hearing for the player we reported is at 7pm tomorrow night so i'll be attending that after orienteering...
i plan on finding suze's latest cache after work...of the 4 she's placed so far, i've been the 2nd person to find for each...i'll probably be the 2nd to find this one too!
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