speedygeese@ Parliament House, BRun Tuesday...

on Friday night I installed the new safety axles and Stealthies for the BRunner in preparation for the change to BRuns on Tuesdays/Thursdays..

yesterday I took the BRunner with me (after walking the boys as usual), BRunning to work from my car...it's going to live in the bike cage for now...

with consecutive Monday public holidays, it's been three weeks since I ran back to my car before speedygeese...

the stats:
start temp/humidity: 21.0/56% (apparent temp same)
start time: 5:04pm
total distance: 3.29
total time: 18:26
avg pace: 5:36
total calories: 242
avg HR: 137
TE: 2.6
recovery HR: 94/45

attendees (15): Andy S (late), Chris (late), Colin, Ewen, Isaac, Jen, Jennie, Pieta, Rae, Ruth, Sandeep, SG, Tom, Warrick and me...

warm up: 3.21k (usual lap + jog to oval + jog of fitness loop)

3 hardish loops of the fitness loop (~930m) on SG's whistle, completing 10 reps at one of the exercise stations of your choice on each loop with 10 reps of an ab exercise of choice at the end of each loop

rough effort times:
Loop 1: 1:32 - 10 push ups - 3:02 - 10 sit ups Loop 2: 3:33 - 10 dips - 1:02 - 10 sit ups Loop 3: 2:48 - chin-up hang (no point even attempting a chin-up!) - 1:53 - 10 sit ups

warm down: 0.45k (1/4 lap back to stairs)

total 6.60k in 63:02...starting temp/humidity: 20.9/55% (apparent temp same)...avg HR: 123...TE: 2.6

a bit cool before sunrise for this morning's walk...the sun started to appear then disappeared behind clouds...still in shorts though...

magpie #1 was back into contact mode - hopefully good footage from that!....magpie #2 was nowhere to be seen...

the stats:
start temp/humidity: 7.2/97% (apparent temp same)
start time: 8:02am
total distance: 16.61
total time: 38:14 (including 0:34 stopped time)
avg speed: 26.1kph
total calories: 284
avg HR: 120

another speedy effort!

the sun was out and it was quite pleasant for my BRun...I did a loop around the Jerrabomberra Wetlands...

the stats:
start temp/humidity: 19.4/40% (apparent temp same)
start time: 1:15pm
total distance: 14.48
total time: 45:03 (including 0:05 stopped time)
avg speed: 19.3kph
total calories: 417
avg HR: 132

was a good workout and I'm getting better at getting into an easier gear for any "hills"!

Tuesdays' BRuns will be 45mins and Thursdays' BRuns will be 50-60mins...