did a longer session in the gym yesterday adding in some recumbent bike cardio before my session proper...bumped into Janene K on my way in...
this morning I was up early to catch the bus in from Kambah...had to change at Woden but got an earlier bus than planned so I had to waste 20mins in Civic before I could get into work at 7am!
headed to the gym again to do a longer and harder session on the recumbent bike...
at FkF we ran the same longer course as last week as the path up the hill to run behind the bbq shelter down to the finish was still closed...
the handicapper had thankfully eased me back 15secs to start off 15:15...
Cookie seems to be running every second week these days so wasn't there today...she would have been happy to see that her handicap had eased back 15 seconds as well...
Tim did the race tactician thing again...I found the breeze/wind quite strong on the edge of the lake...my first k was quicker than last week but not my (now) usual sub 4...I'm pleased to say I ran 23 seconds quicker than last week but not quite quick enough to get back under 22...certainly felt (and sounded!) like I was pushing harder than last week...
my time was 22:05 which keeps my current sub 23 streak going at 14...this run ranked =15th/242...
*****
FkF #242
the stats:
start temp/humidity: 12.9/59% (apparent temp 11.2)
start time: 12:31pm
total distance: 5.16
total time: 22:05
avg pace: 4:17
total calories: 246?
avg HR: 147?
? I don't think my HR was being picked up properly in the first couple of ks
splits: 4:03, 4:18, 4:25, 4:18, 4:23, 0:36
HR ave per k: 92?, 132?, 167, 167, 170, 176
3 comments:
That's exciting! Enjoy your new car :-)
actually got my new car last Friday I did a cut n paste of the FkF stuff and forgot to delete that...oops!
You certainly looked to be doing it easy when you passed me. The headwind going out was tough - Jim White wasn't the best to draft off. Not the easiest last k on that course.
Yep, those two first k HRs are wrong - would be more like 145, 160.
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