same routine now of parking at the Yacht Club, catching the bus from Albert Hall and then running back to my car after work as my pre-speedygeese warm up…was quite pleasant and not windy…
the stats:
start temp/humidity: 17.6/25% (apparent temp same)
start time: 5:04pm
total distance: 3.31
total time: 18:44
avg pace: 5:40
total calories: 251
avg HR: 140
TE: 2.8
recovery HR: 94/50
attendees (14): Colin, Dave, Isaac, Jennie, Paul, Peter, Pieta, Rae, Ruth, SG, Thomas, Vanessa, Warrick and me...
warm up: 2.59k (usual lap + jog to start of effort)
loop of ~380m including the short sharp hill; continuous relays in teams of 3: Peter/Colin/Paul, me/Pieta/Dave, Warrick/Isaac/Thomas&Vanessa, Ruth/Rae/Jennie...run hard loop then a recovery loop then standing recovery, repeat!
rough effort times:
1:48, 1:53, 1:59, 2:01, 2:02
warm down: 1.32k (reverse ¾ lap)
total 8.02k in 67:01...starting temp/humidity: 16.1/28% (apparent temp same)...avg HR: 138...TE: 3.5
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