parkrun #223...

did get to the gym Wednesday...

Thursday

bus to/from work
got out for a run...hopefully the last RW...

start temp/humidity: 14.3/67% (apparent temp 9.2)
start time: 1:09pm
total distance: 4.99
total time: 30:00
avg pace: 6:01
total calories: 397
avg HR: 146
TE: 3.7
Recovery HR: 115/29
BPK: 878
avg cadence: 168

run pace ranged from 5:40 to 6:34

Friday

drove in around lunchtime after we had a building inspextion for the defect reporting
went to the gym before heading to work
did the grocery shopping on the way home

today

finally got to run my new home course although it was touch & go with the weather as to whether it would be called off...jooged down to warm up and walked back after...

the river was starting to cross the low level crossing and it was definitely flowing over the footbridge...later in the day the low level crossing was closed...

guaranteed a top 10 finish with the number of runners matching the number of volunteers! (7)

ran all the way after 6 weeks of RWs...my official time was bizarrely listed as 30:23 but was fixed to 28:59...

start temp/humidity: 3.2/XX% (apparent temp X.X)
start time: 8:00am
total distance: 4.96
total time: 28:59
avg pace: 5:50
total calories: 433
avg HR: 159
TE: 4.5
Recovery HR: 124/41
BPK: 928
avg cadence: 174

1k splits: 5:55, 5:36, 5:57, 5:59, 5:32

6th out of 8...58.54%...2nd female out of 3...1st W50-54 out of 1...

headed into Canberra to walk the bark brothers and managed a gap in the rain...