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Canberra, Australian Capital Territory, Australia
"Jack of all (sports), Master of none!"

09 March 2013

Sweat some more...

yesterday's ride to work was a bit sweaty!

the stats:
start temp/humidity: 14.1/90% (apparent temp same)
start time: 8:29pm
total distance: 12.09
total time: 31:29 (including 4:16 stopped time)
avg speed: 23.0kph
total calories: 285
avg HR: 125

the core and flexibility session saw me sweat up a storm and I was in the shade!

the ride to Kambah after work was also good but, you guessed it, sweaty!!

the stats:
start temp/humidity: 28.8/25% (apparent temp 27.0)
start time: 5:34pm
total distance: 17.78
total time: 48:06 (including 1:53 stopped time)
avg speed: 22.2kph
total calories: 449
avg HR: 128

left a bit earlier this morning and had another quick ride in...maybe the cycling training effect is kicking in!

the stats:
start temp/humidity: 10.6/94% (apparent temp same)
start time: 7:20am
total distance: 16.67
total time: 42.09 (including 0:51 stopped time)
avg speed: 23.7kph
total calories: 379
avg HR: 124

the conditions were good for FkF if a touch warm...no Cookie but Tim was running...my handicap moved out to 13:00, a 30sec change from the week before, as I had finished in the top four eligible runners...Tim didn't have a handicap so I told him to start with Simon, just 4:15 behind me...

I just concentrated on a steady pace and didn't look at my watch or over my shoulder at all...I did however use the reflection of the bus shelter to see if anyone was close to me as I headed into the final stretch...I spied someone with a white cap which could only be Tim...I tried to stride out for the last couple of hundred metres...such was my effort that I was really sucking in the big ones after crossing the line...

I was surprised to see I'd broken 23:00....later I found that this was my fastest time since April 2010 (before I broke my wrist) and that it ranked at #36 out of my 229 FkF runs...

the stats:
start temp/humidity: 25.2/40% (apparent temp 26.0)
start time: 12:27pm
total distance: 5.04
total time: 22:46
avg pace: 4:31
total calories: 356
avg HR: 168

splits: 4:12, 4:28, 4:39, 4:41, 4:38, 0:07

I managed to hold off Tim by a mere 7 seconds as he ran 18:38!!

I left work early as I was heading to the Giants/Essendon game at Manuka and another zippy ride ensued...

the stats:
start temp/humidity: 26.5/39% (apparent temp 26.0)
start time: 4:08pm
total distance: 12.17
total time: 33:11 (including 1:01 stopped time)
avg speed: 22.0kph
total calories: 376
avg HR: 138

a quick change then it was off to the bus...I got into the ground just as the first bounce took place...Jodie had bagged us some seats in the Menzie stand so we had a good view of the game...unfortunately it was decidedly one-sided as the Bombers ran out big winners...

tomorrow I have golf then will head to Hawker to watch the last round of softball before the semi-finals...

Sunday is a shorter long run (90mins) in the morning before heading to Sydney - I'm doing the Bridgeclimb with mum & dad...it's mum's belated 70th birthday present which I used as an incentive to help her recover from her shoulder surgery in December 2011...we are doing the Twilight climb so we'll be staying the night and coming back Monday...

1 comment:

Ewen said...

Great time Bron. You're back to top form.