was cool this morning but warmed into a nice day...
parked at the yacht club and walked to Albert Hall to catch the bus the rest of the way...ran back after work...
the stats:
start temp/humidity: 21.4/27% (apparent temp same)
start time: 5:04pm
total distance: 3.28
total time: 18:26
avg pace: 5:37
total calories: 240
avg HR: 147
TE: 2.8
recovery HR: 162/12*(?)
attendees (11): Chris M, Ewen, Isaac, Jennie, Jinny, Paul, Pieta, Ruth, SG, Vanessa and me...
warm up: 2.59k (usual lap + jog to start of effort + lap of loop)
loop of ~260-270m; continuous relays in teams of 3; run hard loop then a recovery loop then standing recovery, repeat!...me/Chris/Jinny, Isaac/Ewen/Vanessa, Peita/Ruth/Jennie...Paul did the loops by himself...
rough effort times:
68 (97/37), 71 (98/46), 72 (101/35), 72 (105/40), 73 (100/41), 76 (102/36), 75 (106/35), 75 (103/38), 76 (105*)
warm down: 1.26k (3/4 lap back to stairs)
total 7.49k in 69:44...starting temp/humidity: 20.9/28% (apparent temp same)...avg HR: 138...TE: 3.6
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