FkF #383...

with a volunteering session at parkrun planned for Saturday I ran FkF for the first time since August...it was a very slow run, more a plod...

start temp/humidity: 26.3/35% (apparent temp 23.4)
start time: 12:24pm
total distance: 5.03
total time: 29:43
avg pace: 5:54
total calories: 365
avg HR: 151
TE: 3.5
Recovery HR: 119/45
BPK: 891

1k splits: 5:28, 5:50, 6:09, 5:56, 6:13, 0:07

my after work walk back to my car saw 6/14 cyclists use their bell while 2/8 that didn't used their voice instead...

completed my 34th volunteering stint at parkrun, this time as timekeeper...

I then scored for the Barton lads in their final round match - they defeated an undermanned Harman by 195 runs to secure a double bonus point and a spot in the finals where they will take on the top team next week...

this morning I walked the boys, did my exercises then headed down to the oval for a running session...

the running session involved the following:

• Figure 8 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: 24.3/45% (apparent temp 23.4)
start time: 11:21m
total distance: 3.11
total time: 31:18
avg pace: 10:04
total calories: 295
avg HR: 130
TE: 2.3
Recovery HR: 106/15