Repair...

Sunday - walked the boys then drove out to Yass to check out progress and find a couple of caches...

Monday - walked the boys then rode to/from work...gym at lunchtime

the stats:
start temp/humidity: 6.8/99% (apparent temp 6.0)
finish temp/humidity: 9.2/85% (apparent temp 8.5)
start time: 8:17am
total distance: 16.59
total time: 42:51 (including 0:22 stopped time)
avg speed: 23.2
total calories: 256
avg HR: 118

the stats:
start temp/humidity: 18.4/54% (apparent temp 15.3)
finish temp/humidity: 18.5/55% (apparent temp 17.5)
start time: 6:32pm
total distance: 17.84
total time: 48:38(including 0:41 stopped time)
avg speed: 22.0
total calories: 273
avg HR: 120

this morning - late start, walked the boys then rode to work...the ride was interrupted by suffering two separate punctures to my rear tube which resulted in me having to do a quick repair...my boss knew why I was late as he drove past...

the stats:
start temp/humidity: 11.5/65% (apparent temp 7.9)
finish temp/humidity: 13.2/57% (apparent temp 9.5)
start time: 8:36am
total distance: 16.68
total time: 1:25:41 (including 44:13 stopped time)
avg speed: 11.7
total calories: 362
avg HR: 110

got out for a run at lunch, still focusing on cadence...

start temp/humidity: 19.1/34% (apparent temp 16.8)
start time: 1:46pm
total distance: 4.88
total time: 30:00
avg pace: 6:09
total calories: 378
avg HR: 140
TE: 3.5
Recovery HR: 112/35
BPK: 861
avg cadence: 175