Vets at Campbell Park...

remembered to pick up Rachelle on the way...got there nice and early...I was in Group 31 while Rachelle was in Group 29...

it was quite a warm run so I was pleased that I was only 2 seconds slower than last year on perhaps a slightly harder course after some modifications...

the stats:
start temp/humidity: 19.7/71%
start time: 8:58am
total distance: 6.05
total time: 29:46
avg pace: 4:54
total calories: 453
avg/max HR*: 168/187

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:22 [Z2: 111-130]
00:19 [Z3: 130-148]
15:04 [Z4: 148-167]
15:08 [Z5: 167-185]

1k splits: 4:56, 5:07, 5:45, 4:28, 4:33, 4:41

I'm pretty tired after 4 hard days of running in a row...will have to work on following speedygeoff's thoughts of how a training week should go...

"Mondays Speed / Tempo
Tuesdays Long Steady
Wednesdays Easy
Thursdays Race
Fridays Rest
Saturdays Tempo / Speed (opposite of Monday)
Sundays Easy"

BUT this coming week I'll be scoring the PM's XI v Sri Lanka match on Wednesday then I'll be in Melbourne on Friday to watch the Twenty20s at the MCG between Australia/England (women, 3:30pm start) and Australia/India (men, 7:30pm start)...I'll be back Saturday morning but will miss the Stromlo session...

so my running week will be something like this:

MON speedygeese easy run
TUES tempo
WEDS ?? easy night run
THURS track: 1500m/3000m/6 Lap Spiral
FRI - (Melbourne)
SAT - (umpiring)
SUN - (cricket in Sydney)

not ideal but you do what you can!