Remiss...

in not blogging for three days!!

Friday

a day off work - gym in the morning, rode to & from home...Day 2b of the program...

easy day the rest of the day...did some preparation for this week's house inspection...

Saturday

easy 50mins in the morning..quite warm from the start...took it pretty easy after Thursday's efforts...

the stats:
start temp/humidity: 21.4/59%
start time: 8:28am
total distance: 8.35
total time: 50:00
avg pace: 6:00
total calories: 384
avg HR*: 137

*Time spent in HR Zones:
00:23 [Z1: 93-111]
10:02 [Z2: 112-130]
34:53 [Z3: 131-148]
02:49 [Z4: 149-167]
00:16 [Z5: 168-185]

played some pretty handy golf to finish only one over my handicap...drank heaps on the course!

softball was at 7:30pm and after a tight start we kicked away to win 10-3...

Sunday

back into the long runs proper for the marathon...ran in the warm rain, quite nice...ran around the Weston Creek area (Chapman, Weston, Duffy, Rivett, Stirling)...

the stats:
start temp/humidity: 18.4/89%
start time: 7:59am
total distance: 16.03
total time: 100:00
avg pace: 6:15
total calories: 640
avg HR*: 128

*Time spent in HR Zones:
00:07 [Z1: 93-111]
61:28 [Z2: 112-130]
33:27 [Z3: 131-148]
00:00 [Z4: 149-167]
00:00 [Z5: 168-185]

played a couple of games of tenpin bowling - managed to not get beaten by the 7yr old using the bumpers! - then headed out to do some caching around Tuggeranong...

finished the day seeing Moneyball at the late Dendy Premium session...

today

another day off work...

drove to and from the gym...Day 1a of the program...

played a round of social golf and managed to score my first ever eagle on the par 4 4th...!!

then it was off to the speedygeese session at Parliament House...

attendees (16): Abi, Andy, Cathy M, Cherie, Cookie, Craig, Ewen (early & warm up), Helen, Lucia, Maria (early & warm up), Miranda (early & warm up), Ruth, SG, Thach, Warrick and me...

warm up: 2.98k (usual big lap + jog around old Parliament House)

lower grassy square...2 x 12mins with 5mins break

2 teams of 3 + 3 teams of 2...teams swapped after 5min break...
relays - teams of 3:
runner 1 - diagonal downhill sprint, tag runner 2, jog/walk short side
runner 2 - uphill sprint, tag runner 3, jog/walk short side
runner 3 - diagonal downhill sprint, tag runner 1, jog/walk short side
repeat!
relays - teams of 2:
runner 1 - diagonal downhill + uphill, tag runner 2, walk short side
runner 2 - diagonal downhill + uphill, tag runner 1, walk short side
repeat!

1st 12mins:
rough times (me/Cookie):
53/58, 56/59, 56/57, 58/57, 57/59, 49*/63, 57/-
* "racing" Abi!

2nd 12mins:
rough times (me/Cookie & Helen):
24/55, 21/52, 20/57, 23/53, 24/52, 21/53, 22/53, 24/54, 24/56, 24/(didn't get Cookie's time as whistle blew)

warm down: 2.10k (reverse loop of Parliament House from lower grassy square)

total 9.08k in 81:30...starting temp/humidity: 22.0/30%...avg HR: 128...

phew!