More (!) PBs...

headed to Vets with the plan to "pace" my 3000m so I wrote down the split times I would need to run 13:30 (1:48 400s, ambitious plan but it would be a PB of just over 16secs)...

3000m

took my "normal" watch as well so I could record the splits @ 200m / 600m / 1000m / 1400m / 1800m / 2200m /2600m / 3000m...I also ran with the piece of paper!

here's how the race unfolded:

	Plan	Actual
200m	0:54.00	0:52.89
600m	2:42.00	2:40.59	1:47.70
1000m	4:30.00	4:29.45	1:48.86
1400m	6:18.00	6:19.91	1:50.46
1800m	8:06.00	8:13.29	1:53.38
2200m	9:54.00	10:06.41	1:53.12
2600m	11:42.00	11:58.10	1:51.69
3000m	13:30.00	13:32.66	1:34.56

not quite according to plan but still a 13sec PB!!...finished 17th out of 19...I'll plan to break 13:00 next season...

the stats:
temp/humidity: 29.3/37%
start time: 6:02pm
total distance: 3.02
total time: 13:33
avg pace: 4:29
total calories: 225
avg/max HR: 173/189

Discus

the discus started while I was running but I still managed to join in after they had down one round...managed another PB here - 27.20m, an improvement of 2.16m!!

Javelin

good fun comp but had a pretty poor series of throws, best was 19.24m...3 out of the 6 landed flat...seems my wrist is doing the wrong thing (that'd be 20 odd years of inswing bowling to blame for that!)...

Shotput

this was a fun comp and, in between getting bitten by mozzies, I managed 7.95m...

8 Lap Spiral (3412.88m)

love these spiral events!...started in Group 33 and finished 7th out of 31 in 16:07...took the splits for this one as well...

400.00m	1:54.04
807.60m	3:55.36	2:01.32
1222.81m	5:56.96	2:01.60
1645.62m	8:00.46	2:03.50
2076.03m	10:03.17	2:02.71
2514.03m	12:09.19	2:06.02
2959.66m	14:17.50	2:08.31
3412.88m	16:06.12	1:48.62

had a great tussle with Bryan Thomas...I passed him with about 2.25 laps to go...he then passed me in the back straight with 1.75 laps to go...i tried to stay with him as we entered the bell lap but he was running really strongly then in the back straight Kathy Southgate passed me as well and ran on his shoulder...they stayed about 5m in front of me then we all put our respective feet down coming out of the final bend and I managed to pass them both as we changed over to Lane 9...I passed one other person as well in that final sprint...

the stats:
temp/humidity: 24.3/55%
start time: 8:25pm
total distance: 3.42
total time: 16:07
avg pace: 4:43
total calories: 256
avg/max HR: 177/196

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did some more online scoring last night - Netherlands v Scotland...and I have another match tonight - Sri Lanka v India, a must win match for India so they can make it through to the Super Eights...

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Customs will be a challenge today I think (as if it isn't one already!)...Jodie will be there as well...