parkrun #267...

last 13 days...

gym x 2
run x 2
dog walks x 5
dogless walks x 2
umpiring days x 3

Monday 31 July - flew to Hervey Bay to stay with Tammie while she's house sitting

Tuesday 1 August - up early to go on a whale watching cruise - very cool

Thursday 3 August - 4WD adventure on K'gari

Saturday 5 August

parkrun #267, Hervey Bay #1, course #34...

start temp/humidity: 13.6/95% (apparent temp 11.9)
start time: 7:02am
total distance: 4.97
total time: 32:35
avg pace: 6:34
total calories: 458
avg HR: 157
TE: 4.1
Recovery HR: 123/47
BPK: 1031
avg cadence: 173

1k splits: 6:29, 6:35, 6:34, 6:39, 6:19

119th out of 255...53.45%...51st female out of 142...9th 50-54 out of 18...

caught up with friends from Brisbane over breakfast, flew back home

Tuesday 8 August

included 10 hill efforts with walk recovery

start temp/humidity: 14.9/44% (apparent temp 11.6)
start time: 1:38pm
total distance: 4.17
total time: 35:27
avg pace: 8:31
total calories: 400
avg HR: 135
TE: 2.9
Recovery HR: 116/23
BPK: 1150
avg cadence: 152

parkrun #266...

last 16 days...

gym x 7
run x 4
dog walks x 12
umpiring days x 3

Tuesday 11 July

session included 3 x (8 x 40sec on/20sec off)

start temp/humidity: 10.6/64% (apparent temp 7.5)
start time: 1:07pm
total distance: 4.18
total time: 31:00
avg pace: 7:25
total calories: 374
avg HR: 148
TE: 3.3
Recovery HR: 132/31
BPK: 1098
avg cadence: 165

Saturday 15 July

parkrun #266, Riverbank #26, Riverbank's 100th...

start temp/humidity: 9.6/78% (apparent temp 2.0)
start time: 8:00am
total distance: 5.05
total time: 35:21
avg pace: 7:00
total calories: 489
avg HR: 152
TE: 3.9
Recovery HR: 120/45
BPK: 1064
avg cadence: 173

1k splits: 7:06, 6:35, 7:19, 7:20, 6:47, 0:15

23rd out of 34...49.32%...8th female out of 18...1st 50-54 out of 3...

Tuesday 18 July

didn't get out at lunch so shuffled to Tuber pickup with loaded backpack

start temp/humidity: 12.4/54% (apparent temp 5.9)
start time: 3:58pm
total distance: 4.94
total time: 40:19
avg pace: 8:10
total calories: 508
avg HR: 143
TE: 3.4
Recovery HR: 118/30
BPK: 1168
avg cadence: 165

Tuesday 25 July

included 10 hill efforts with walk recovery

start temp/humidity: 14.3/44% (apparent temp 11.2)
start time: 1:21pm
total distance: 4.21
total time: 35:30
avg pace: 8:26
total calories: 392
avg HR: 135
TE: 2.9
Recovery HR: 117/22
BPK: 1139
avg cadence: 155