Ground Hog Day...

the main part of this "speed" session was to do 2 x 10min efforts, turning around at 5min with the aim to run back past the start...i managed to do what i did last time which was come up short in the first one but get it right in the second one!

the stats:
start temp/humidity: 14.5/52%
start time: 1:14pm
total distance: 9.68
total time: 53:49
total calories: 728
avg HR: 148
finish temp/humidity: 14.9/44%

lap details:

Time	Distance	AvPace	AvHR	Recovery	AvRHR
10:00	1.95k	5:06	145
light stretching					106
~20sec	80m	4:16	112	WR	121
~18sec	80m	3:53	118	WR	125
~17sec	80m	3:34	122	WR	127
~15sec	80m	3:10	121	WR	127
~14sec	80m	3:01	116	WR	134
~12sec	80m	2:41	120	WR	140
5:00/5:00	1.11k/1.08k	4:30/4:38	160/166	SR1:00	153
5:00/5:00	1.07k/1.10k	4:39/4:32	158/166	SR1:00	153
10:00	1.89k	5:16	1542

worked hard in this session and built up a nice sweat thanks to the loose thermal i was wearing underneath my t-shirt...hopefully i'll be set if it's nice & humid at the GC...