Back to work...

Wednesday

back to work...walking down stairs and slopes was getting easier (handy when I live on the first floor!)...

the last Twilight O event at Commonwealth Park was postponed a week...

Thursday

had thought about running today but decided to give it a miss...

had duty at track which was cut short by a heavy downpour...

Friday

rode to & from work...

did a couple of caches at lunchtime...

Saturday

did my first post-marathon run:

the stats:
start temp/humidity: XX.X/XX%
start time: 8:31am
total distance: 6.78
total time: 40:00
avg pace: 5:55
total calories: 217
avg HR*: xxx

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:16 [Z2: 112-130]
14:25 [Z3: 131-148]
06:15 [Z4: 149-167]
00:55 [Z5: 168-185]

then it was off to golf with the course opened after being closed all week...it was a non-handicap round as we had to tee up through the green and all bunkers were out of play...ended up with 30pts but then forgot to sign my card so got DQ'd...oops...second time I've done that...

Sunday

easy day...

today

decided to attend the early speedygeese run from Parliament House and joined SG and Andrew S...

the stats:
start temp/humidity: 21.0/64%
start time: 4:32pm
total distance: 7.83 (4.20 / stop at jetty / 3.58)
total time: 47:42 (24:45 / 1:49 / 21:08)
avg pace: 6:06
total calories: 364
avg HR*: 147

*Time spent in HR Zones:
01:21 [Z1: 93-111]
03:56 [Z2: 112-130]
22:19 [Z3: 131-148]
12:04 [Z4: 149-167]
02:39 [Z5: 168-185]

then the main session began:

speedygeese attendees (9): Alison (new), Andy, Col, Cookie, Craig, Ruth, SG, Tim and me...

warm up: 2.82k (usual lap + jog to small oval, detouring around effort loop)

using our standard effort loop, we were meant to do one hard, one easy with an excerise station visit, one hard, one easy with an excerise station visit, one hard...

in the end I did the three "hard" loops and only one recovery loop (8 push ups)...for the second recovery loop, I stopped and stretched then jumped on Cookie's tail for the last effort...

rough times:
4:26, 2:17/8 push ups/3:33, 5:09, rest/stretch, 4:48

warm down: 0.46k (jog back to stairs)

total 7.12k in 64:02...starting temp/humidity: 20.5/66%...avg HR: 133...