the stats:
start temp/humidity: 22.1/55%
start time: 1:18pm
total distance: 9.17
total time: 50:01
avg pace: 5:27 1k split range 5:09-5:45
total calories: 768
avg HR: 146
finish temp/humidity: 23.0/50%
did a variation on the Two Bridges run...very pleasant conditions...no crossing paths with Jodie today as she was running later due to a meeting...
tomorrow's session:
10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
6 x 500m with "ample" recovery
10:00 cool down
the test will be to figure out what "ample" means!...
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