Running1:50:53 17.0 km (6:31 / km) +745m5:21 / km ahr:152 max:172
Long run with the o-gang. From wilton, through the sheltered bush, then up to the bushline on Johnston's hill (up the 'this is not a track' track), and down into Karori. Ditched the old men (Magnus and Casper), and headed through to Wright's hill, via the maze in Ben Burn Park. Nick won the maze race, but only cos he hurdled over all of the head high walls...
Up Wright's hill to the bunkers and gun emplacements and down the other side to the Scout hall. Where Nick and I found some hurdles and cones. So we set up an agility course and ran it a few times while waiting for Greg to catch up (he wanted more time exploring the bunkers).
Down around the Sanctuary, and back through to the cemetery for some bonus hills. Pretty smashed by the time we got back to the cars...
Running warm up/down 18:12 2.42 km (7:31 / km) +82m6:26 / km ahr:144 max:163
Warm up through the crowds of runners and tourists in the gardens. Nice day out, can't blame them.
Running intervals 29:08 5.2 km (5:36 / km) +270m4:27 / km ahr:165 max:179
Intervals in the botanic gardens. Loop zig zagging up to Magpie Lawn from the end of Glen Rd, then down to the valley track and back up to the starting point. Crap GPS coverage, but the loops is somewhere around 850m long. I think.
6 x 4min, 1 min rest. Managed to dodge the half of wellington who were out walking or running in the gardens at lunch. Luckily the cruise ship tourists don't usually make it to this far end of the gardens ;)
Felt good, bit smashed on the last one.
Running warm up/down 10:12 1.53 km (6:41 / km) +82m5:16 / km ahr:160 max:166