3 days to go...

my race number (F45) arrived last night as did my latest order from CoolRunning - a long sleeved top and a visor...the top will be worn on sunday...
today's session - 12 x 30 on/off

the stats:
start temp/humidity: 12.7/55%
start time: 12:54pm
total distance: 7.18k
total time: 43:42
total calories: 541
avg HR: 143
finish temp/humidity: 13.0/51%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.81k	5:32	151
light stretching					105
~18sec	80m	3:54	113	WR	122
~18sec	80m	3:45	115	WR	124
~17sec	80m	3:34	118	WR	125
~16sec	80m	3:30	118	WR	127
~17sec	80m	3:35	118	WR	126
~14sec	80m	2:57	112	WR	133
0:30	134m	3:44	132	0:30JR	155
0:30	131m	3:49	155	0:30JR	158
0:30	129m	3:52	154	0:30JR	161
0:30	120m	4:09	160	0:30JR	160
0:30	123m	4:03	154	0:30JR	159
0:30	120m	4:09	158	0:30JR	160
0:30	128m	3:53	158	0:30JR	162
0:30	136m	3:40	159	0:30JR	164
0:30	126m	3:59	159	0:30JR	162
0:30	125m	3:59	157	0:30JR	162
0:30	122m	4:06	160	0:30JR	162
0:30	119m	4:12	157	0:30JR	158
10:00	1.70k	5:53	143