Bridgework complete...

warm for today's Mona...10min warm up followed by 2 x 90/90, 4 x 60/60, 4 x 30/30 off, 4 x 15/15 then 10min cool down...

the Nerang Pond bridgework is complete so I could do my normal route...

the stats:
start temp/humidity: 25.4/32% (apparent temp 26.0)
start time: 1:25pm
total distance: 7.29
total time: 40:00
avg pace: 5:29
total calories: 499
avg HR: 142
recovery HR: 107/34