parked at the yacht club and walked to Albert Hall to catch the bus the rest of the way...ran back after work...was quite windy and cool for the run...
the stats:
start temp/humidity: 17.1/29% (apparent temp same)
start time: 5:06pm
total distance: 3.30
total time: 18:57
avg pace: 5:45
total calories: 233
avg HR: 130
TE: 2.5
recovery HR: 95/37
attendees (15): Chris L, Colin, Ewen, Giles, Isaac, Jen, Jennie, Jinny, Pieta, Rae, Ruth, Sandeep, SG, Vanessa and me...
warm up: 2.15k (usual lap + jog to tennis courts)
using the fitness loop of ~900m; over 30mins: in your own time, run a "hard" loop - choosing to do one fitness station on the loop and/or an activity at the end of the loop...I chose to do a complete loop with sit-ups at the end...
rough effort times:
4:32 (rest including 10 sit-ups, 91secs); 4:44 (15 sit-ups, 100secs); 4:49 (20 sit-ups, 129 secs); 4:49 (25 sit-ups, 155secs)
warm down: 1.36k (3/4 lap back to stairs)
total 7.28k in 64:34...starting temp/humidity: 15.8/35% (apparent temp same)...avg HR: 135...TE: 3.1
very cool for this morning's walk..stuck with shorts but wore a jacket!
didn't ride in so will aim for a longer BRUN at lunch...
No comments:
Post a Comment