Intervals (500m)...

back on the bike to work...a little cool this morning although otherwise pleasant but it did have me thinking about wearing a long sleeve top to take the edge off...

the stats:
start temp/humidity: 8.5/77%
start time: 7:49am
total distance: 15.34 (BC 15.73)
total time: 38:14 (37:34 without stoppages)
avg speed: 24.1
total calories: 476
avg HR: 117
finish temp/humidity: 12.3/73%

today's run session was:

10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
8 x (500m/1minSR)
10:00 cool down

for some reason i had it in my head that i'd be having 90sec rest between 500m so i got a shock the first time the timer went off for 60sec!....

the stats:
start temp/humidity: 23.8/26%
start time: 1:05pm
total distance: 8.66
total time: 57:32
total calories: 753
finish temp/humidity: 25.9/22%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.68k	5:57	152
light stretching					102
~19secs	80m	4:03	111	WR	121
~20secs	80m	4:16	119	WR	123
~18secs	80m	3:56	133	WR	133
~17secs	80m	3:44	111	WR	128
~15secs	80m	3:19	105	WR	129
~15secs	80m	3:13	110	WR	132
1:57	500m	3:55	148	1:00	148
2:07	500m	4:15	156	1:00	144
2:07	500m	4:15	156	1:00	144
2:16	500m	4:32	155	1:00	143
2:09	500m	4:19	155	1:00	148
2:08	500m	4:17	158	1:00	148
2:11	500m	4:23	156	1:00	151
2:12	500m	4:24	158	1:00	143
10:00	1.48k	6:46	143

again pretty happy with my consistency...i also don't feel that i could push myself much harder and still manage to complete the reps required...

tomorrow:

Wednesday - easy 60min + orienteering @ Farrer Ridge...