Jack...

got out for a run at lunchtime yesterday, first one in two weeks...calf was happy and the quad I tweaked on Saturday during the first over was quiet so all good...

start temp/humidity: 21.9/28% (apparent temp 17.4)
start time: 1:44pm
total distance: 4.08
total time: 25:01
avg pace: 6:08
total calories: 323
avg HR: 147
TE: 3.8
Recovery HR: 116/39
BPK: 902
avg cadence: 165

picked up a three cornered jack in my back tyre on the ride home last night, tyre started to go down but made it home...will have to change it before my next ride!

the stats:
start temp/humidity: 23.2/33% (apparent temp 19.4)
finish temp/humidity: 20.4/49% (apparent temp 15.6)
start time: 6:16pm
total distance: 17.67
total time: 49:12 (including 0:41 stopped time)
avg speed: 21.6
total calories: 301
avg HR: 124

cool again for this morning's walk...then drove/scootered to work...