8k warm up...

nice ride home yesterday...16.35k, 43:24...

didn't take up speedygeoff's suggestion of a 3hr 30k warm up for tonight's 3000m...ran 8k at lunch time instead:

the stats:
start temp/humidity: 20.1/47%
start time: 1:24pm
total distance: 8.00
total time: 43:21
avg pace: 5:25
total calories: 600
avg/max HR*: 161/231

*Time spent in HR Zones:
00:06 [Z1: 93-111]
00:03 [Z2: 111-130]
06:17 [Z3: 130-148]
28:15 [Z4: 148-167]
03:50 [Z5: 167-185]

1k splits: 5:18, 5:21, 5:16, 5:31, 5:22, 5:35, 5:33, 5:24

forgot to mention that the pod espresso all-stars are "competing" in the Paddy Pallin Adventure Race on Saturday 23 February...HQ will be at Weston Park while the bike drop is at the top of Mt Stromlo (I guess we will be using the single track MTB areas out there)...there will be 24k on the bike, 9k on foot, 3.2k on the kayak and a possible 300m of "other" (obviously a surprise!)...hopefully the weather will be good and we will get to kayak this time!

this means, however, that I won't be running around the cross-country track with speedygeoff that morning with the bike drop off and race preparation to take up the time until we get on the bus at 8:50am to be bussed to the start (9:30am)...last time we were bussed to the bike drop to do some orienteering first but who knows how it will work this time!