About Me

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

24 July 2017

speedygeese @ Parliament House...

not too cold for this morning's walk...

I parked at the Yacht Club then caught the bus from Albert Hall...

this week I ran back to my car with my backpack on before driving to Parliament House for speedygeese...

the stats:
start temp/humidity: 10.1/57% (apparent temp 7.1)
start time: 5:06pm
total distance: 3.33
total time: 19:32
avg pace: 5:52
total calories: 250
avg HR: 136
TE: 2.7
recovery HR: 93/45

speedygeese attendees (10): Bron, Isaac, Jen, Jennie, Giles, Pieta, Ruth, SG, Warrick (late) and me...

warm up: 2.42k (standard warm up loop + jog to hill)

the session was done in two parts - 15 x 100m hills on 80secs followed by a short fast feet tempo drill around the Rose Garden...

my hill effort times (I'm was surprised to make all 15!):
33, 36, 37, 37, 38, 38, 37, 39, 39, 39, 39, 41, 40, 39, 40

the fast feet tempo drill had equal recovery lengths to effort...about 5mins worth with a switch in direction about halfway through...

warm down: 1.34k (3/4 loop)

total 7.53k in 61:42...starting temp/humidity: 8.9/64% (apparent temp same)...avg HR: 137...TE: 3.4...recovery HR: 94/41...

a very hard session after Kiama!

No comments: