speedygeese @ Parliament House / parkrun #233 / back to work...

another mega catch up...

Wednesday 5 January

doggo loop AM
gym

Thursday

doggo loop AM
speedygeese @ Parliament House (last one before returning to work)
shopping

attendees (18): Andrew, Caroline, Craig, Dave, Emily, Ewen, John, Kathy, Ken, Lauren, Michael, Michelle (& Ollie), Miranda, Ruth, SG, Tyson, Warwick and me... warm up: 2.75k (usual loop + courts 5/6 + jog of loop)

two person relays...I partnered Dave again...380m loop...run hard then jog to soccer field toilets & back then rest...I ran first...

rough times (run/jog/rest):
1:57/1:25/0:31, 2:05/1:25/0:32, 2:10/1:31/0:28, 2:15/1:36/0:22, 2:18/1:31/0:27, 2:14/1:35/0:19, 2:20/1:37/-

warm down: 1.19k (jog back to stairs)

total 8.00k in 68:27...starting temp/humidity: 26.2/63% (apparent temp 22.8)...avg HR: 142...TE: 4.3...

Friday

doggo loop AM
gym
booster at AIS Arena

Saturday

parkrun #233 / Wagi Bridge #6 (Riverbank cancelled due to flooding)...fastest since August lockdown

start temp/humidity: 16.8/100% (apparent temp same)
start time: 8:06am
total distance: 5.01
total time: 27:18 (official time 27:17)
avg pace: 5:27
total calories: 367
avg HR: 152
TE: 3.6
Recovery HR: 114/51
BPK: 828
avg cadence: 176

1k splits: 5:10, 5:32, 5:31, 5:26, 5:37, 0:01

19th out of 67...62.98%...6th female out of 31...2nd 50-54 out of 4...

Sunday

long doggo stroll

Monday

back to work!
doggo loop AM
bus to/from work
gym

Tuesday

doggo loop AM
bus to/from work
run at lunch

start temp/humidity: 24.5/60% (apparent temp 25.1)
start time: 2:00pm
total distance: 7.00
total time: 45:00
avg pace: 6:26
total calories: 556
avg HR: 137
TE: 3.4
Recovery HR: 110/33
BPK: 881
avg cadence: 165

today

doggo loop AM
bus to/from work
gym