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: 22.1/36% (apparent temp same)
start time: 5:05pm
total distance: 3.29
total time: 18:57
avg pace: 5:46
total calories: 225
avg HR: 135
TE: 2.7
recovery HR: 95/43
attendees (18): Chris L, Chris M, Colin, Ewen, Giles, Isaac, Jen, Jessica (late, non-participant), Jinny, Narelle, Rae, Ruth, Sandeep, Sarah, SG, Tom (late), Warrick (late) and me...
warm up: 3.06k (usual lap + jog/walk to effort + lap of figure-8 loop)
figure 8 loop including short steep hill in first part and long hill in second part...6 efforts on 5mins with optional strength activity...I chose not to do the strength activity...for the last effort the majority of the group reversed the parts (long hill first, short steep hill second)...
rough effort times:
3:32, 3:30, 3:33, 3:30, 3:33, 3:30
warm down: 1.20k (3/4 lap back to stairs)
total 8.36k in 66:39...starting temp/humidity: 22.1/45% (apparent temp same)...avg HR: 134...TE: 3.2
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