Structure...

the AirBnb we were staying at "Guest suite on the water" is part of the Narooma Marina which meant that we literally walked out the back door on onto the boat we hired for 3hrs of fishing after my run...we caught 6 snapper and 1 bream between us with the biggest being a 28cm snapper which was 2cm shy of being legal...Tammie caught 4 to my 3...I even managed to catch two with my new technique of "look no hands" to trick the fish into thinking I wasn't paying attention!

later in the afternoon we headed south to do some caching, finding 5 out of 6 for me and 6 out of 7 for Tammie as she found oen I had already done...

Sunday we took our time coming home, doing some more caching along the way, finding 7 out of 8...the first one we were looked for was missing and has subsequently been disabled...

upon arriving home, we discovered Tammie's car key was missing....she leaves the car running if we are close to a cache so it was lucky she hadn't turned it off as we would have been stuck....lucky she has a spare!

Monday I walked the boys then drove/walked to work from the yacht club...at lunch I started a new strength training program using the Faster Beyond 50 program Jodie hooked me into via FB...it's combination of running & strength training with my initial goal to under 25 for 5k...it's good to have a bit of structure...

this session was a Band & Core workout which took a bit longer to work through than planned but hopefully it will be smoother next week...

walking back to my car after work I caught in the storm so waited it out under Commonwealth Ave...

yesterday...I walked the boys then rode to work...got swooped for the first time this season near Fisher!

the stats:
start temp/humidity: 14.1/54% (apparent temp 10.4)
finish temp/humidity: 15.3/47% (apparent temp 8.2)
start time: 8:31am
total distance: 16.59
total time: 45:49 (including 1:45 stopped time)
avg speed: 21.7
total calories: 277
avg HR: 122

did an Interval - Hills session at lunch...was a nice change....a bit breezy though

start temp/humidity: 18.0/41% (apparent temp 8.9)
start time: 1:18pm
total distance: 7.15
total time: 48:17
avg pace: 6:45
total calories: 521
avg HR: 130
TE: 2.9
Recovery HR: 109/28

• warm up:
• 5min @ 6:10-6:40 (actual 6:38)
• 5 x 30sec build to race pace/30secs easy
• 5min @ 6:10-6:40 (actual 6:22)
• main part of the session:
• 7x1min hills @ 4:45-4:55 / walk recover (actual range 4:28-4:50, avg 4:37)
• cool down:
• 10min @ 6:10-6:40 (actual 6:35)

rode home and had enough time to have a quick shower before heading out to dinner at the Manuka Steakhouse with Tammie, mum, dad, Jodie and Lisa...

the stats:
start temp/humidity: 14.6/53% (apparent temp 7.7)
finish temp/humidity: 13.5/56% (apparent temp 9.8)
start time: 5:31pm
total distance: 17.67
total time: 49:45 (including 1:23 stopped time)
avg speed: 21.3
total calories: 285
avg HR: 121

this morning walked the boys then drove/walked to work from Acton Park near the fairy terminal...

got gym at lunch followed by cricket training after work...