the golf was at Royal Canberra - fantastic weather but very ordinary golf on my part...suze had 88 of the stick while i had 103 (very ugly!)...
the geo-cache was located near the Air Disaster Memorial - an area neither of us had been before...it was about a 1.4k walk each way (the gate was locked for car access)...
start my run at around 5.30pm and finished in darkness, next time i'll take my headlamp!
the stats:
start temp/humidity: 16.6/45%
start time: 5:28pm
total distance: 9.36
total time: 55:46
total calories: 877
avg HR: 148
finish temp/humidity: 13.9/60%
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.88k | 5:19 | 140 | ||
| light stretching | 108 | ||||
| ~21sec | 80m | 4:27 | 102 | WR | 132 |
| ~17sec | 80m | 3:44 | 126 | WR | 135 |
| ~17sec | 80m | 3:38 | 115 | WR | 140 |
| ~17sec | 80m | 3:36 | 116 | WR | 136 |
| ~15sec | 80m | 3:19 | 118 | WR | 143 |
| ~16sec | 80m | 3:28 | 140 | WR | 152 |
| 5:00 | 1.17k | 4:17 | 167 | 1:00SR | 148 |
| 5:00 | 1.11k | 4:30 | 166 | 1:00SR | 150 |
| 0:30 | ? | ? | ? | JR | ? |
| 0:30 | ? | ? | ? | JR | ? |
| 0:30 | 123m | 4:04 | 146 | JR | 155 |
| 0:30 | 125m | 3:59 | 146 | JR | 158 |
| 0:30 | 129m | 3:53 | 151 | JR | 157 |
| 0:30 | 113m | 4:25 | 150 | JR | 154 |
| 0:30 | 122m | 4:07 | 147 | JR | 155 |
| 0:30 | 122m | 4:06 | 150 | JR | 153 |
| 10:00 | 1.75k | 5:43 | 154 | ||
felt really comfortable doing this session...temperature was ideal...only problem is i stuffed up timing etc for the first 2 hill reps (pressed the lap button a couple of times too many as i forgot what i'd set up in the Garmin!)...still i ran the reps properly...
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