Dickson was busy with Oz Tag matches & junior soccer trials but we managed to use the outside lanes on the running track...
Jodie hadn't done this sort of session before so it was good to see how well she went...for the efforts we were aiming for around 5:00 pace (a bit quicker than 5k pace for Jodie) which was a good pace for me with my heel being a bit sore...
the stats:
start temp/humidity: 18.8/86%
start time: 6:27pm
total distance: 7.28
total time: 52:57
total calories: 549
avg/max HR: 139/166
finish temp/humidity: 18.9/56%
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.59k | 6:18 | 136 | ||
| light stretching | 106 | ||||
| 6x80m building from 75% to 100% | |||||
| 1:30 | 273*m | 5:29 | 146 | JR1:30 | 139 |
| 1:30 | 302m | 4:57 | 154 | JR1:30 | 152 |
| 1:00 | 203m | 4:55 | 157 | JR1:00 | 151 |
| 1:00 | 206m | 4:50 | 154 | JR1:00 | 154 |
| 1:00 | 215m | 4:38 | 155 | JR1:00 | 153 |
| 1:00 | 205m | 4:52 | 157 | JR1:00 | 149 |
| 0:30 | 109m | 4:36 | 145 | JR0:30 | 159 |
| 0:30 | 108m | 4:37 | 156 | JR0:30 | 160 |
| 0:30 | 113m | 4:24 | 157 | JR0:30 | 161 |
| 0:30 | 106m | 4:43 | 157 | JR0:30 | 161 |
| 0:15 | 51m | 4:53 | 156 | JR0:15 | 159 |
| 0:15 | 50m | 5:02 | 160 | JR0:15 | 162 |
| 0:15 | 52m | 4:48 | 159 | JR0:15 | 160 |
| 0:15 | 55m | 4:30 | 157 | JR0:15 | 162 |
| 10:00 | 1.26k | 7:55 | 138 | ||
* forgot turn off my speed reminders & we stopped about halfway through this lap when it went off, we got going again...
pretty happy with how it & Jodie went (although i think she was mentally cursing me)..
did a cache ("A Royal Commission(er)") on the way...managing to find it even though I stuffed up the co-ords!
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don't know if I'm doing Customs today as I forgot my running shoes in my rush to catch the bus I nearly missed (again, lucky he waited after seeing me bolt down the street!, I reckon he was two minutes early though)...I rang Jodie to see if she could bring my shoes but it all depends on if she's running Customs herself...
not fussed either way (I guess I could run in my cross trainers)...
1 comment:
I also had some issues with friends earlier in the week piking from the run because of the rain. I actually love running in the rain - bring it on!
Thanks so much for your comment on my blog, which is very much appreciated. I am sorry to hear about what your brother went through. I am still amazed that I didn't get more badly damaged considering the type of crash it was - high speed and head-on.
Did you get to the Jogalong today? I was looking for you but didn't see you.
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