speedygeese @ Dickson (double session)

today's early run was done with SG, Craig and Tori (joining us just past the Dickson College roundabout), Nadine joining us as usual on the Federal Highway...

the stats:
start temp/humidity: 12.7/48%
start time: 4:04pm
total distance: 13.32
total time: 1:21:22 (including one traffic stop)
avg pace: 6:07
total calories: 606
avg HR*: 146

*Time spent in HR Zones:
00:16 [Z1: 93-111]
02:51 [Z2: 112-130]
56:59 [Z3: 131-148]
15:01 [Z4: 149-167]
01:05 [Z5: 168-185]

then it was time for the main session!

attendees (9): Amanda aka Cookie, Craig, Janene, Maria, Nadine, Neil, Rod, SG and me...

warm up: 2.30k (1 small lap + 1 small lap) [+ an extra 200m for Cookie]

25mins of 400 effort / 400 easy (lane 4 for me)

rough times (effort/easy):
1:55/2:38, 1:58/2:46, 2:03/2:52, 2:07/2:49, 2:11/3:07

I got slower as the temperature dropped! had the odd twinge in the calf...

warm down: 1.15k (reverse small loop)

total 7.90k in 60:38...starting temp/humidity: 6.5/74% (dropping to 4.0/86%)...avg HR: 133...

the session was followed by brownie making...