Warm work...

rode to work, well to Tim's work...16.43k, 43:21...

did a run at lunch - just as well I wasn't aiming to run further...boy it was warm out there, lucky there was a bit of a breeze...

the stats:
start temp/humidity: 29.1/36%
start time: 1:13pm
total distance: 6.00
total time: 32:27
avg pace: 5:24
total calories: 470
avg/max HR*: 169/216

*Time spent in HR Zones:
00:09 [Z1: 93-111]
00:15 [Z2: 111-130]
00:12 [Z3: 130-148]
21:25 [Z4: 148-167]
02:21 [Z5: 167-185]

1k splits: 5:11, 5:16, 5:23, 5:30, 5:33, 5:33

at least my second last k wasn't the slowest...LOL...

tomorrow Jodie & I start a 10 week course of BootBox at lunchtime...it's Jodie's idea...this is what I found by googling it:

"Bootbox is a combination of martial arts techniques with the cardiovascular workout of boxing and boot camp style training.

Bootbox offers a unique fitness program because of its dynamic combinations. The program is designed to give you a cross-training workout for optimum results, with a mixture of moderate and extreme intensity. A 30% anaerobic, 70% aerobic ratio and strength conditioning is combined to provide maximum benefit on complete fitness. Some of the benefits include: increased cardiovascular fitness, upper-body and lower-body muscle tone, weight loss, power, speed, to name a few."

I may or may not be able to use my arms for the rest of the week!

oh, put my old bike for sale in today's classifieds, got someone coming to look at it tonight...