pottered around the house for most of the day before heading to speedygeese...it was nice not to have to take my headlamp!
attendees (11): Chris (late), Colin, Giles, Isaac, Jennie, Pieta, Rae, Ruth, Sarah, SG and me...
warm up: 2.54k (usual lap + jog to start of effort)
east side loop of ~260-270m; continuous relays in teams of 3; run hard loop then a recovery loop then standing recovery...Sarah/Colin/Isaac, me/Giles/Pieta, Jennie/Ruth/Rae...after 12mins we switched teams...all the #1s combined and so on...repeated the relays for another 6mins...
rough effort times:
68/(138/35), 71/(100/35), 73/(104/25), 77 (time called in the middle of my hard lap)
64/(102/32), 71/(106 time called in middle of my jog recovery)
we then went to the bottom of the hill where we did burpees (I did 5 of the 10) then we did 4 hill (~100m) efforts (sprints for some!)
rough effort times:
31/33/35/36
warm down: 1.28k (3/4 lap back to stairs)
total 7.64k in 67:44...starting temp/humidity: 20.8/27% (apparent temp same)...avg HR: 132...TE: 3.0
back to walking the boys before sunrise this morning...although at least it wasn't too cold so I could still wear shorts...
rode in with the GoPro on but I'm not sure if the magpie swooped (maybe daylight saving has thrown him?) so I will check the footage tonight...
the stats:
start temp/humidity: 9.6/88% (apparent temp same)
start time: 8:15am
total distance: 16.60
total time: 38:39 (including 0:36 stopped time)
avg speed: 25.8kph
total calories: 310
avg HR: 124
love it when there's no WIND!
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