Mona again...

was hot and windy for today's Mona plus my legs were a bit heavy from the past two days...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 stats:
start temp/humidity: 29.4/34% (apparent temp 28.0)
start time: 1:25pm
total distance: 7.16
total time: 40:00
avg pace: 5:35
total calories: 452
avg HR: 136
recovery HR: 108/29