Fartlek...

enjoyed my rest day yesterday...but it was back on the bike this morning...

the stats:
start temp/humidity: 17.6/77%%
start time: 8:11am
total distance: 15.36 (BC 15.72)
total time: 41:03 (39:09 without stoppages)
avg speed: 22.5
total calories: 455
avg HR: 111
finish temp/humidity: 18.8/72%

today's run session was:

10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
15 x (30sec @ 80%/30secsJR)
10:00 cool down

did this basically along the lake's edge...

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.78k	5:36	153
light stretching					96
~20sec	80m*	4:16	125	WR	122
~14sec	80m#	2:57	124	WR	132
~17sec	80m	3:39	132	WR	130
~17sec	80m	3:33	107	WR	129
~15sec	80m	3:13	108	WR	131
~14sec	80m	3:01	104	WR	139
0:30	132m	3:47	129	0:30JR	156
0:30	123m	4:03	156	0:30JR	162
0:30	130m	3:51	162	0:30JR	165
0:30	121m	4:07	160	0:30JR	163
0:30	121m	4:08	159	0:30JR	161
0:30	105m	4:46	159	0:30JR	163
0:30	123m	4:04	160	0:30JR	162
0:30	118m	4:14	158	0:30JR	160
0:30	120m	4:10	158	0:30JR	162
0:30	113m	4:26	159	0:30JR	164
0:30	116m	4:17	161	0:30JR	163
0:30	132m	3:47	159	0:30JR	162
0:30	106m	4:43	159	0:30JR	160
0:30	114m	4:22	155	0:30JR	159
0:30	122m	4:06	156	0:30JR	161
10:00	1.60k	6:14	144

* long; # short

it was good to get the legs ticking over and to vary the speed although reps 6 & 13 needed to be a little quicker, perhaps i was cornering there?!...all 30 sec efforts were done into a headwind...

tomorrow's session:

an "easy 60mins" plus the final twilight orienteering event for the 2005/06 series @ Mt Taylor...