well, I ran down there but she didn't show! so I ran the loop - measuring it for her (they thought it was 3k, I measured 4k, assuming I ran the same loop) then ran home...
the stats:
| start time | total distance | total time | avg pace | total calories | avg HR* | [Z1: 93-111] | [Z2: 111-130] | [Z3: 130-148] | [Z4: 148-167] | [Z5: 167-185] |
|---|---|---|---|---|---|---|---|---|---|---|
| 8:16am | 3.25 | 17:25 | 5:21 | 118 | 163 | 0:02 | 0:09 | 0:06 | 12:01 | 4:24 |
| 8:40am | 4.00 | 22:19 | 5:35 | 213 | 151 | 0:07 | 0:10 | 2:58 | 19:05 | 0:00 |
| 9:05am | 3.26 | 18:40 | 5:43 | 176 | 150 | 0:00 | 0:16 | 4:07 | 14:30 | 0:00 |
then it was off to golf - not much to be said about that other than I did win nearest the pin...
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