running (Canning river) 56:46  10.02 km (5:40 / km)
ahr:158 max:176 shoes: Asics Kayano 16
Wanted to do a 5km run in the arvo but with school meetings, picking up stuff from Churchills and also having to go to garden city, time was at a premium to do it at work. Rang the old man to see if he was running around mt pleasant and he said yes so i knew i would be up for 7km at least.
Slow but enjoyable pace with the old man which leant itself to certainly more birdwatching opportunities, especially the 2 pelicans that had the entrance to canning bridge blocked. they looked like the gatekeepers!!
got to mt henry bridge which was about the 5km mark and decided to pick up the pace and also knock out another 5km as the first 5km was to cruisy.
Passed the starting point and then had to do caluculations on how far i had to run on the next lap before doing the turnaround. i worked out it had to be 1.65km. was nearing canning bridge for the secong time and made the call to run to the bridge and touch it as turn around point. Turns out it was 5m past my theoretical marker but not a bad guess considering.
pushed a little harder on the way back to keep my time a relatively respectable one. Happy with time and effort as the hr avg is quite low so all in all a good first 10km training run for the year and first proper training run since june 5th :-(