3k TT...

today's session called for a 3k TT, a first for me...my goal was somewhere between 12:45-13:00 as i hoped to run a bit quicker than my fastest 5k pace...

jodie again planned to cross paths with me and provided some mobile support as i "sped" in the opposite direction around Regatta Point!

the stats:
start temp/humidity: 23.9/20%
start time: 12:39pm
total distance: 7.58
total time: 44:11
total calories: 622
avg HR: 147
finish temp/humidity: 24.3/18%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.82k	5:30	143
light stretching					111
~19sec	80m	4:06	119	WR	125
~19sec	80m	4:07	120	WR	124
~17sec	80m	3:40	117	WR	132
~17sec	80m	3:37	121	WR	132
~17sec	80m	3:35	118	WR	133
~15sec	80m	3:19	120	WR	138
12:46	3k	4:15	170
10:00	1.53k	6:31	146

it was a bit windy out there so it was hard to gauge if i was on track...i don't have splits for the TT as i was using the advanced workout function of the Garmin and i just wanted to focus on running the whole way through anyway as i had a rough idea of how long 3k was...as you can imagine, i was very happy to see the result!...

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AND in my haste to put up my 10k PB post yesterday i forgot to include the stats from my Garmin so here they are (i know you've been hanging out for them...not!):

the stats:
start time: 4:00pm
total distance: 10.32
total time: 46:05
avg pace: 4.30
total calories: 808
avg HR: 172

1k splits according to the Garmin:
4:14 4:17 4:25 4:46 4:33 = 5k 22:15 (actual 22:59)
4:27 4:45 4:31 4:17 4:38 = 10k 22:38/44:53 (actual 23:06/46:05)
3:28 (~260m)