parkrun #159...

Thursday, a later start than usual, still walked the boys before riding in...

the stats:
start temp/humidity: 17.5/75% (apparent temp 16.3)
start time: 8:25am
total distance: 16.61
total time: 42:13 (including 0:51 stopped time)
avg speed: 23.6
total calories: 280
avg HR: 120

good ride home then walked down to the oval to do my agility/footwork/acceleration session...

the stats:
start temp/humidity: 25.4/46% (apparent temp 22.7)
start time: 5:31pm
total distance: 17.73
total time: 44:48 (including 1:18 stopped time)
avg speed: 23.7
total calories: 334
avg HR: 127

the running session involved the following:

• warm up lap
• Figure 8s gradually getting smaller
• Zigzag running over 40m zigzag every 5m
• Side-step 5m every 10m over 40m
• Grapevine over 40m, to right then to left
• “Speed” circuit: run forwards 5m-lunge 5m-jog backwards, side-step 10m, run forwards 5m-lunge 5m-jog backwards, sprint around outside back to start, repeat in other direction x 2 each side
• Acceleration program: 40m-20m-40m, accelerate to 75% hold for 20m then decelerate; repeat over 35-20-35, 30-20-30, 25-20-25, 20-20-20 & 15-20-15

start temp/humidity: 22.6/56% (apparent temp 20.0)
start time: 6:43pm
total distance: 2.56
total time: 28:43
avg pace: 11:13
total calories: 253
avg HR: 127
TE: 2.2
Recovery HR: 107/11

Friday, another late start, but did all my usual walking...

today my run of post-surgery PBs continued with another 23secs off...

start temp/humidity: 14.2/75% (apparent temp same)
start time: 8:04am
total distance: 4.96
total time: 27:09
avg pace: 5:28
total calories: 347
avg HR: 157
TE: 3.8
Recovery HR: 120/48
BPK: 858

1k splits: 5:26, 5:28, 5:34, 5:29, 5:12

107th out of 371, 8 unknowns ahead of me...61.02%...22nd female out of 181...2nd W45-49 out of 22...

scored again for Barton at Nicholls v Workers...well, I scored our batting and 17 overs of Workers' before I sub-fielded for 27.5 overs...Workers won with 2 wickets and 1 ball to spare, chasing down Barton's 8/239...the game went well over time with the game finishing at 7:16pm...

headed over to Jodie & Lisa's for dinner before heading home...