Intervals and a goal...

a chilly ride into work this morning by comparison...

the stats:
start temp/humidity: 12.1/57%
start time: 7:47am
total distance: 15.46k (BC 15.74k)
total time: 43:33 (41:44 without stoppages)
avg speed: 21.3
total calories: 433
average HR: 124
finish temp/humidity: 13.3/41%

today saw the first interval session of the Half Marathon training program...

10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
6 x 1min efforts/45sec standing recovery
10:00 cool down

the stats:
start temp/humidity: 20.3/24%
start time: 1:10pm
total distance: 6.29k
total time: 42:15
total calories: 525
finish temp/humidity: 21.8/27%

lap details:

Time	Distance	AvPace	AvHR
10:00	1.91k	5:14k	142
light stretching			108
~20secs	80m	4:20	106
			130
~17secs	80m	3:37	123
			135
~15secs	80m	3:08	117
			133
~14secs	80m	3:00	120
			141
~15secs	80m	3:07	132
			146
~15secs	80m	3:07	141
			144
1:00	289.3m	3:27	151
0:45			163
1:00	265.7m	3:45	162
0:45			167
1:00	261.9m	3:49	162
0:45			165
1:00	246.3m	4:03	163
0:45			165
1:00	252.2m	3:57	161
0:45			164
1:00	233.9m	4:16	159
0:45			164
10:00	1.47k	6:49	148

good solid session although i need to work on those 80m sprint progressions...the 1min efforts were done "out & back", the "outs" were ever so slightly downhill with a tailwind while the "backs" therefore had an ever so slight uphill with a headwind which i'm sure got stiffer as the session progressed (and, of course, easing on the "out"legs)!...as the program says, i felt a 7th or 8th effort would have been do-able but difficult!

now for the goal...Gronk asked in his comment on my last post about what my goal for the HM is...well, my first HM was done in September last year where i ran 1:57:02 by my watch and 1:56:45 officially....and late last year i put my name down to run a sub 1hr50m HM in 2006 on Go Girl's coolrunning post "Who's up for a Challenge?"....so for the Canberra HM on 14 May i'm hoping to go sub 1hr55m with the aim of going sub 1hr50m in the Sydney HM in September...