Stats free (not now)...

average ride home last night...I'll have to add the stats later (edit: added) because I left the Garmin at home ...first time I've done that in ages!

the stats:
start temp/humidity: 4.9/59%
start time: 5:43pm
total distance: 15.46
total moving time: 45:20 (total time 46:42)
avg/max speed: 20.3/35.3kph
total calories: 437
avg/max HR*: 133/158

*Time spent in HR Zones:
02:01 [Z1: 93-111]
11:41 [Z2: 111-130]
31:05 [Z3: 130-148]
01:48 [Z4: 148-167]
00:00 [Z5: 167-185]

woke to pouring rain this morning so elected not to ride - I don't mind being cold but not wet as well...

also cancelled the planned run outside - I forgot to bring warmer gear than short bike pants & a short sleeved top to run in ...so it was back to the treadmill where I did a 30min session:

2:00 @ 9.0kph then 9.5kph, 10.0kph, 10.5kph and 11.0kph
then
5:00 @ 11.5kph then 11.0kph
then
2:00 @ 10.5kph, 10.0kph
then 1:00 @ 9.5kph
then the "cool down" part kicked in (you can't go longer than 25mins on the machines)
so
1:00 @ 7.2kph then 6.4kph, 5.6kph, 4.8kph and 4.0kph

no HR stats! so i will have to go on Perceived Rate of Exertion...it was hard!

interestingly enough i tweaked my right calf in the cool down with about 3mins to go...will keep an eye on that, icing etc as necessary...

also moved tomorrow's physio session to next Tuesday so I can do the planned deep water running/swimming session...


and it snowed in Bungendore & Captain's Flat while the top temp here barely reached double figures!