PB...

Monday

up at 7 to prepare at a leisurely pace for the Sri Chinmoy HM at Telopea Park...

picked up Cookie just before 8 and headed in...picked up our numbers, signed our lives away then went for a short jog to find the amenities...

it was quite cool and I was glad I had my wind/rainproof vest from NZ on...

the start got underway almost spot on 9...I started out a bit fast as usual (7:59 for the first loop) then settled into a comfortable pace...I knew I'd be OK up to about 8-9miles then my lack of long runs in recent weeks was going to bite me, thankfully this wasn't a target race for me so I was aiming for around 1:50 give or take minute or two...

at the southern end of each loop I was keeping an eye out for Cookie...the first couple of laps or so I saw SG running with her then he zoomed past me (and lapped me as well)...as the race went on, we kept giving each other a wave...

mum & dad popped up just as I was completing for my first lap and took advantage of the course to move between the bike path and road to cheer me on (dad must have taken heaps of photos!)...

for the last three laps, every time I was about halfway down the roadside, Cookie was crossing the bridge just after the finish so I knew she was going to crack 2hrs...and the last lap we exchanged big thumbs ups!

after I crossed the line (1:52:28, ranked #16 of 21 HMs for me), I jogged back to the start point to run the last bit with Cookie...she poured on the pace to finish in 1:56:20!! woo hoo...smashing through 2hrs to improve her PB by 7:12!

on the matter of our gap tipping I won because I had the smallest gap at 7:15 (I was going to pick 5:30) to Cookie's 8:23...if we do another HM together I'll have to watch my back and train my butt off as I think Cookie is only going to improve in leaps and bounds!

I must say I didn't actually mind doing the multi-lap course but that little pinch before the turn at the southern end was getting steeper and steeper!

the stats:
start temp/humidity: 5.3/86% (apparent temp 3.2)
finish temp/humidity: 10.4/62% (apparent 7.9)
start time: 9:01am
total distance: 21.20
total time: 1:52:28
avg pace: 5:19
total calories: 1010
avg HR*: 173

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 112-130]
00:31 [Z3: 131-148]
53:11 [Z4: 149-167]
36:49 [Z5: 168-185]

splits:

7:59 (oops), 8:11, 8:09, 8:13, 8:19, 8:28, 8:28, 8:31, 8:46, 8:55, 18:25 (forgot to press lap!), 9:12, 0:51

did some caching in the afternoon after a lovely hot shower and putting skins on under some nice warm clothes...

footy training was a struggle but we both tried to avoid doing anything too fast or that required a sharp change of direction...

today

went for a very easy recovery run...a bit cool to start but I was sweating by the end...legs a bit achy still but managed OK…

the stats:
start temp/humidity: 12.5/62% (apparent temp 11.0)
start time: 1:09pm
total distance: 6.88
total time: 40:00
avg pace: 5:50
total calories: 275
avg HR*: 139

*Time spent in HR Zones:
00:09 [Z1: 93-111]
03:27 [Z2: 112-130]
33:06 [Z3: 131-148]
02:29 [Z4: 149-167]
00:00 [Z5: 168-185]