Long run...

Friday - usual routine: ride to gym / gym / ride to work / work / ride home

Saturday - golf! managed to play 4 better than my handicap, win the comp and nearest the pin and lose a shot off my handicap to drop to 15...

bit of drama Saturday night...mum & dad were meant to be coming over for dinner but just as they were getting ready to leave, mum suffered a massive nosebleed which wouldn't stop...this resulted in a trip to Calvary emergency...I arrived there just after 7pm and stayed until 10:35pm by which time they decided they were keeping her overnight...

the bleed was that intense that it overflowed through mum's right tear duct...she looked like an extra from some horror movie!

Sunday - first long run with Cookie...

I ran to her place then we continued around Amaroo, Ngunnawal and Nicholls for nearly 2hrs before heading back to her place...I then continued to home...

all up 23.38k for me, 16.46k for Cook...broken down as follows:

the stats:
start temp/humidity: 2.0/92%
start time: 7:12am
total distance: 3.47
total time: 19:21
avg pace: 5:35
total calories: 130
avg HR*: 157

*Time spent in HR Zones:
00:02 [Z1: 93-111]
00:18 [Z2: 112-130]
05:20 [Z3: 131-148]
08:38 [Z4: 149-167]
01:56 [Z5: 168-185]

the stats:
start temp/humidity: 3.0/93%
start time: 7:31am
total distance: 16.46
total time: 1:59:47
avg pace: 7:17
total calories: 748
avg HR*: 132

*Time spent in HR Zones:
03:02 [Z1: 93-111]
33:31 [Z2: 112-130]
76:41 [Z3: 131-148]
00:32 [Z4: 149-167]
00:00 [Z5: 168-185]

we stopped three times - 2 x stretching breaks + 1 x water/stretching break

6.37k in 42:45 (6:43 pace) / 2:18 break
5.32k in 37:18 (7:01 pace) / 2:00 break
3.57k in 25:37 (7:11 pace) / 1:42 break
1.18k in 8:09 (6:54 pace)

so all up running time was 1:53:49 (6:55 pace)

the stats:
start temp/humidity: 9.8/65%
start time: 9:33am
total distance: 3.45
total time: 21:18
avg pace: 6:10
total calories: 196
avg HR*: 147

*Time spent in HR Zones:
00:02 [Z1: 93-111]
00:13 [Z2: 112-130]
10:00 [Z3: 131-148]
08:16 [Z4: 149-167]
00:00 [Z5: 168-185]

mum was allowed home with her nose still packed (it had to stay in at least 24hrs) and I called past just before lunch...

I did some caching in the late afternoon...

Monday - more golf! not as good as Saturday but still fun...

meanwhile mum had to wait quite some time to get the packs removed...fortunately there was no further bleeding...she'll probably have to see an ENT specialist...

footy training was still on despite the holiday...we are endeavouring to start earlier with a structured 30min fitness component on Mondays...we had a good turnout in spite of that!

we ended up running slightly over time...