I knew it was going to be a small group at speedygeese so I made sure I checked out the East Side relay session from a fortnight ago as I had missed that one...
attendees (5): Caroline, Isaac, Rae, Ruth and me...
warm up: 2.54k (usual lap + jog to start of effort)
loop of ~260-270m; continuous relays in teams of 3; run hard loop then a recovery loop then standing recovery, repeat!...I teamed up with Isaac and made sure we had enough recovery without the third person...
rough effort times:
70 (97/57), 74 (101/34), 75 (103/34), 75 (107/31), 79 (111/37), 74 (107/40), 79 (113/42), 76 (112/30), 76
warm down: 0.46k (jog back to stairs)
total 7.56k in 57:07...starting temp/humidity: 12.7/53% (apparent temp 10.7)...avg HR: 133...TE: 3.2
next week will be the first session with daylight savings!
caught up with Rachael, Josh, Jamie and Chloe who were down visiting from Queensland...we arrived in time for dessert - cheesecake in a jar for me and squiggle and sticky date pudding for Tammie...
we ended up playing charades which was quite funny...
a little cool for this morning's walk but it had warmed up for my ride in...this time the magpie was in attack mode and hit me 5-6 times in the helmet over about 100m as I rode next to the ovals coming off Chirnside...I'll put my GoPro on tomorrow and see if he does it again!
the stats:
start temp/humidity: 11.3/40% (apparent temp 11.0)
start time: 8:07am
total distance: 16.60
total time: 41:14 (including 0:05 stopped time)
avg speed: 24.2kph
total calories: 351
avg HR: 127
an easy run at lunch, a bit breezy but not as windy as the yesterday and Sunday...
start temp/humidity: 17.7/24% (apparent temp same)
start time: 1:26pm
total distance: 7.22
total time: 40:00
avg pace: 5:32
total calories: 531
avg HR: 143
TE: 3.5
Recovery HR: 112/39
2 comments:
We are in peak attack mode, good luck, look forward to the video, best wishes
I'm going to get a fake gopro for my helmet. Works better than cable ties.
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