speedygeese

Wednesday

gym: Day 2 (back/legs/biceps)...only one change...

• dumbbell reverse flys - weight increased to 7kg (2x10)

footy training was a good sharp session...there was a little bit of fitness which I did paired with Jodie - she was that stuffed she couldn't talk!

watched the 2nd State of Origin match - once again the 3rd match will determine the series...have to wonder what Cronk was thinking though!

today

finally managed to make it a two run day again...an easy run at lunch followed by speedygeese after work...

the stats:
start temp/humidity: 13.0/67% (apparent temp 12.1)
start time: 1:09pm
total distance: 8.83
total time: 50:00
avg pace: 5:41
total calories: 313
avg HR*: 160

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:51 [Z2: 112-130]
23:01 [Z3: 131-148]
10:09 [Z4: 149-167]
05:32 [Z5: 168-185]

speedygeese:

attendees (7): Andy, Cathy (early), Colin, Cookie, Ewen, SG, and me...

warm up: 2.14k (usual lap + jog to NW corner

lightpost intervals...3 sets...1st set just along western side for everyone except Colin - 2 on/1 off, out & back (~815m)...2nd set just along western side for everyone except Colin - 2 on/2 off, out & back (~815m)...3rd set along western side and halfway along southern side - 3 on/2 off, out & back (~1.19k)

rough times for each set/rest:
3:54/1:51, 4:12/3:09, 6:01

warm down: 1.44k (back to stairs!)

total 6.54k in 49:11...starting temp/humidity: unknown...avg HR: 143...