speedygeese @ Dickson (early)

yesterday's gym session was reasonably hard after a damp windy ride in...

the ride home wasn't damp but it was much windier...the conditions for training at Amaroo were arctic but a good session was still had by those that were there...

today I only did the early run with the speedygeese as my right knee was feeling a bit tight...the good news is that my calf didn't play up at all so hopefully when I do the next double session all should be good...

I was running late for today's session and texted SG to say start without me...they did start without me but came back and got me!

the starting group was SG, Craig, Maria and me with Tori joining us at the entry into the Majura Nature Park...

the stats:
start temp/humidity: 12.0/51%
start time: 4:09pm
total distance: 12.51*
total time: 1:11:55*
avg pace: 5:45
total calories: 573

* my run was actual split in two with a pit stop at the servo near the old Canberry Fair...

Part 1:
7.49k in 43:37 (5:50 pace)
avg HR*: 159

*Time spent in HR Zones:
00:16 [Z1: 93-111]
00:03 [Z2: 112-130]
16:23 [Z3: 131-148]
15:43 [Z4: 149-167]
02:17 [Z5: 168-185]

Part 2:
5.02k in 28:18 (5:38 pace)
avg HR*: 143

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:13 [Z2: 112-130]
24:56 [Z3: 131-148]
02:02 [Z4: 149-167]
00:00 [Z5: 168-185]

the pace was on from the start after Tori caught up and Tori, Craig and Maria zoomed off into the distance...after my pit stop, I eventually caught back up to SG who waited at Stirling Av for me and who took a different way back to the start which was slightly shorter than our normal route (by about 800m)...

my knee started tighten up in the second part of the run so I elected not to do the main session...

spent the rest of the night making brownies and mini choc orange muffins for the trivia night I'm attending on Saturday night with some of my footy teammates...