managed to navigate fairly well and in most cases opted to take trails etc for speed instead of more direct routes...the orange 1 course was stated as 5.7k and my time was 59:22 (pace 10:25)...
jodie had a good run (despite causing hysterics in another runner who literally had to stop because he was laughing so hard due to her squealing whenever she ran into a spiderweb!) and finished less than 10mins behind me (67:59)...
the stats:
start temp/humidity: 26.8/49%
start time: 5:30pm
total distance: 7.32
total time: 59:22
avg pace: 8:07
total calories: 723
avg HR: 156
finish temp/humidity: 23.3/60%
i've included the elevation graph here....leg 1 to 2 covered the first peak alone...
slow ride into work this morning...
the stats:
start temp/humidity: 18.6/74%
start time: 7:58am
total distance: 15.38 (BC 15.70)
total time: 43:06 (40:58 without stoppages)
avg speed: 21.4
total calories: 441
avg HR: 111
finish temp/humidity: 19.3/71%
today's running session will be:
10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
4 x 4min efforts/1min standing recovery
10:00 cool down
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