speedygeese @ Dickson (double session)

today I was running late and did the "early" run by myself...

the stats:
start temp/humidity: 12.0/53%
start time: 4:31pm
total distance: 12.51
total time: 1:15:25
avg pace: 6:02
total calories: 565
avg HR*: 151

*Time spent in HR Zones:
00:03 [Z1: 93-111]
00:39 [Z2: 112-130]
40:24 [Z3: 131-148]
22:33 [Z4: 149-167]
03:49 [Z5: 168-185]

I arrived back in time for the main part of the speed session

attendees (8): Amanda aka Cookie, Colin, Craig, Nadine, Neil, SG, Yelena and me...

warm up: 0.12k (2 run-throughs!]

600m handicap (lane 4)
5 efforts - 1st one to set the time guide
my handicap starts were 26sec, 41sec, 40sec, 40sec
I won the first one, Craig won the next two and Nadine won the last

rough times (effort/easy):
2:50/4:36, 2:34/3:41, 2:35/3:23, 2:38/3:22, 2:39

warm down: 1.22k (reverse small loop)

total 5.77k in 43:00...starting temp/humidity: 6.7/77% (dropping to 4.7/82%)...avg HR: 142...