was a slothful day! went go karting for Suze's birthday then had lunch at the Zierholz Brewery in Fyshwick after a group cache find...
got a lift home then just bummed around until heading out later to do some cache maintenance and find some on the way over to mum & dad's for a quick visit...
today
back to work for a two day working week!
Day 1b of the program...the week off showed as I struggled through this session!
after work...
speedygeese attendees (
warm up: 2.32k (jog via Rose Garden to chin up bar - 1 chin up for me - jog to stairs - jog to Rose Garden)
Rose Garden loops with 200m effortstwo groups - 1 doing 12 on 2:30, 1 doing 10 on 3:00...I chose to do continuous loops with 200m efforts...
basically ended up in front of the faster group with 12 efforts...first fast session in two weeks for me and my legs were feeling it!
effort/rest times:
42/1:30, 49/1:37, 51/1:39, 51/1:42, 52/1:38,
50/1:35, 52/1:38, 53/1:39, 53/1:40, 53/1:40,
53/1:39, 47/1:21
warm down: 0.38k (jog back to stairs)
total 8.53k in 58:48...starting temp/humidity: 25.7/64%...avg HR: 153...
the Cookie and I raced off to footy training which was being held near the Carillon...arriving just in time to do the Bridge to Bridge run (groan)...
the stats:
start time: 6:42pm
total distance: 4.93
total time: 24:39
avg pace: 5:00
total calories: 267
avg HR*: 169
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 112-130]
00:11 [Z3: 131-148]
05:10 [Z4: 149-167]
18:17 [Z5: 168-185]
everyone completed the lap then we did some ball handling skills, starting with tennis balls before moving to footballs...we finished just after 8pm...a good session but my legs are very tired now!
1 comment:
and Peter Fullager makes 17.
See there was always going to be running at footy training last night! Tell us when we should introduce footy at running training.
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