Better planning required...

the main part of this "speed" session was to do 2 x 10min efforts, turning around at 5min with the aim to run back past the start...i used the 37k mark of the Canberra Marathon course as my starting point...

the stats:
start temp/humidity: 18.1/23%
start time: 1:14pm
total distance: 9.03
total time: 54:07
total calories: 767
avg HR: 143
finish temp/humidity: 17.9/27%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.81k	5:31	134
light stretching					107
~20sec	80m	4:12	108	WR	119
~18sec	80m	3:45	110	WR	121
~17sec	80m	3:42	111	WR	125
~15sec	80m	3:11	99	WR	117
~17sec	80m	3:40	104	WR	126
~16sec	80m	3:27	115	WR	133
5:00/5:00	1.12k/1.06k	4:28/4:43	158/166	WR*1:00	153
5:00/5:00	1.06k/1.07k	4:43/4:39	159/169	SR1:00	154
10:00	1.54k	6:30	142

* should have been a Standing Recovery but i wanted to use the same start mark for the second effort

first time for this type of session...went a little too hard in the first one & finished ~60m short but (just) got it right in the second one to go ~10m further...didn't help that i had a tailwind for the outward leg and therefore a headwind for the return leg (d'oh)...(the wind speed was between 17-19 knots for the session with gusts up between 23-26 knots)...

still working out some aches & pains so pretty happy with this session...

i'm thinking of doing my sunday run over the half marathon course just for something different...so trying to persuade jodie & suze to come with me and bring their bikes so they can do a multi-cache which goes around the lake...