Mona Fartlek
the stats:
start temp/humidity: 21.0/85%
start time: 7:46am
total distance: 7.86
total time: 53:04
total calories: 593
avg/max HR*: 146/204
*Time spent in HR Zones:
06:13 [Z1: 93-111]
03:49 [Z2: 111-130]
18:10 [Z3: 130-148]
22:01 [Z4: 148-167]
03:26 [Z5: 167-185]
lap details:
| Time | Distance | AvPace | AvHR | Recovery | AvRHR |
|---|---|---|---|---|---|
| 10:00 | 1.60k | 6:14 | 155 | ||
| light stretching | 109 | ||||
| 6x80m building from 75% to 100%* | |||||
| 1:30 | 333m | 4:29 | 154 | JR1:30 | 156 |
| 1:30 | 324m | 4:38 | 158 | JR1:30 | 156 |
| 1:00 | 216m | 4:38 | 158 | JR1:00 | 160 |
| 1:00 | 210m | 4:46 | 159 | JR1:00 | 158 |
| 1:00 | 215m | 4:39 | 159 | JR1:00 | 160 |
| 1:00 | 204m | 4:54 | 156 | JR1:00 | 155 |
| 0:30 | 118m | 4:13 | 155 | JR0:30 | 167 |
| 0:30 | 126m | 3:58 | 166 | JR0:30 | 170 |
| 0:30 | 114m | 4:22 | 165 | JR0:30 | 166 |
| 0:30 | 108m | 4:37 | 161 | JR0:30 | 165 |
| 0:15 | 52m | 4:50 | 159 | JR0:15 | 162 |
| 0:15 | 52m | 4:51 | 161 | JR0:15 | 164 |
| 0:15 | 54m | 4:37 | 162 | JR0:15 | 164 |
| 0:15 | 55m | 4:32 | 162 | JR0:15 | 164 |
| 10:00 | 1.36k | 7:19 | 143 | ||
* reasonably happy with this sequence: 24.27, 22.51, 21.06, 21.98, 17.83, 16.35
rode as far as the Casuarina Coastal Reserve (up near Lee Point) in my search for caches today, found 6 out of 7 attempted...
mum had her complete knee replacement done today and it looks like things have gone well...
"A Coral Reef by Night" at the Indo Pacific Marine was absolutely fantastic and I would recommend it to anyone...no cameras are allowed so I've no photos to show...the gentleman who runs it has a real passion for it and the whole night was very well done...
No comments:
Post a Comment