the stats:
start temp/humidity: XX.X/XX% (apparent temp same)
start time: 7:49am
total distance: 12.11
total time: 30:20 (including 3:36 stopped time)
avg speed: 23.9kph
total calories: 282
avg HR: 128
had a good session in the gym with a mix of strength, core and flexibility work...
I'm making sure my lights are fully charged now as the ride to Kambah, particularly if I leave late, is finishing in complete darkness...still, I can't believe (or maybe I can!) the number of cyclists that wear dark clothing with no form of illumination at all...this young guy cut in front of me just before we crossed the road to Mt Taylor then proceeded to go slow as I blew past him...
the stats:
start temp/humidity: 20.1/52% (apparent temp same)
start time: 5:25pm
total distance: 17.79
total time: 45:37 (including 2:26 stopped time)
avg speed: 23.4kph
total calories: 436
avg HR: 132
surprisingly warm for this morning's ride in...another zippy one too...
the stats:
start temp/humidity: 13.9/85% (apparent temp same)
start time: 7:50am
total distance: 16.71
total time: 38:31 (including 1:41 stopped time)
avg speed: 26.0kph
total calories: 412
avg HR: 140
warm again for Customs (aka FkF - #233)...this time I stuck with a singlet top!...the handicapper had whacked me again, another 15secs to start off 14:30...this had me behind SG who was starting off 13:45 (that won't last long now that he's feeling better!)...the lion, Tim, started off 18:00 again but with me new handicap I wasn't sure if 3:30 was a big enough gap...he assured me that he'd just had a hard paddling session so I would be right and so it proved...
sneaking ever closer to sub 22, I managed 22:05...Tim ran 18:50 to finish 25secs behind me while SG stayed in front of me although I did close the gap a little...
the stats:
start temp/humidity: 23.7/37% (apparent temp same)
start time: 12:30pm
total distance: 5.05
total time: 22:05
avg pace: 4:22
total calories: 336
avg HR: 172
splits: 4:00, 4:12, 4:31, 4:32, 4:35, 0:09
I need to push ks 3-5 to get under 22...today's run pushed last week's out of my top 10 all-time FkF...my current sub 23 streak stands at 5, matching my second best streak ever however my longest sub 23 streak is 22 (17/3/06-18/8/06)...
my FkF record...233 runs completed since 29/4/05...
- sub 23:00 - 52 times
- sub 22:30 - 27
- sub 22:00 - 5
this year my FkF time has dropped from 25:42 (4/1/13) over the course of 14 runs...which coincides with me returning to long runs on weekends after my injury layoff late in 2012...
- 25.42
- 27.14
- 26.24
- 24.59
- 24.17
- 24.24
- 24.51
- 24.15
- 23.37
- 22.46
- 22.48
- 22.26
- 22.10
- 22.05
consistency in training is clearly the key even though I'm not doing a lot of running...the cycling is helping (it may only be to/from work but I try to push hard on every ride plus it's good for recovery as a non-weight bearing activity) as is the twice weekly gym sessions plus footy training and my three running sessions each week...
mental application also plays a huge part - I think there's lots of people who are fitter/faster than me but when push comes to shove I think my mental toughness gives me an edge...
being at my best "playing weight" also helps - I'm the same weight as I was at the peak of my cricket career but I would say that I'm a heck of lot fitter than I was then...I mean, I was fit but it was a different sort of fitness!
anyway, enough of that seriousness, here's to the streak continuing!!
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