Ages...

had Jodie & Lisa over for dinner...it's been ages since they visited even though we've pretty much seen them every weekend for months!

yesterday...walked the boys...watched some of the cricket from Brisbane...went to the gym...watched the rest of the game when I got home...

Jack replaced two of our balusters on the deck so I painted those...

this morning...walked Hodge, no sign of Hunter....drove to work due to the rain...

Interval - Hills session at lunch...reasonably still conditions, not raining but it was quite hoomid...

start temp/humidity: 14.3/85% (apparent temp 13.8)
start time: 1:11pm
total distance: 7.10
total time: 48:50
avg pace: 6:52
total calories: 476
avg HR: 125
TE: 2.5
Recovery HR: 99/37

• warm up:
• 5min @ 6:10-6:40 (actual 6:17)
• 5 x 30sec build to race pace/30secs easy
• 5min @ 6:10-6:40 (actual 6:35)
• main part of the session:
• 7x1min hills @ 4:45-4:55 / walk recover (actual range 4:34-5:03, avg 4:48)
• cool down:
• 10min @ 6:10-6:40 (actual 6:27)