Thursday's plan...

rode to work again this morning...stayed with the short sleeves as it wasn't nearly as chilly as Tuesday...

the stats:
start temp/humidity: 17.6/76%
start time: 7:57am
total distance: 15.31 (BC 15.72)
total time: 40:34 (39:13 without stoppages)
avg speed: 22.6
total calories: 457
avg HR: 105
finish temp/humidity: 17.9/68%

today's run session:

10:00 warm up
light stretching
6 x 80m sprints building from 70% to 100% with walk recovery
3 x (3k @ 10k pace/90secsSR)
10:00 cool down

hopefully i'll head out at around 12:30pm to do this one as it's going to take over an hour...