Customs #140

much nicer conditions today - next to no wind!!

the stats:
start temp/humidity: 19.6/48%
start time: 12:30pm
total distance: 5.03
total time: 23:21 (start time 13:45)
avg pace: 4:39
total calories: 397
avg HR*: 164

*Time spent in HR Zones:
00:09 [Z1: 93-111]
00:11 [Z2: 111-130]
00:33 [Z3: 130-148]
10:25 [Z4: 148-167]
12:41 [Z5: 167-185]

1k splits: 4:29, 4:53, 4:31, 4:40, 4:41, (0:07)

Overall Customs ranking: 66/140
avg time: 23:40 (range: 21:35-30:12)

PS Customs ranking: 17/54
avg time: 23:55 (range: 22:15-25:52)

a big turnout today...I blame Michael D for my slow 2nd k as we were talking about his bursitis in his ankle!...didn't affect his running as he blew past me in the last k!!

tonight the Caps play Townsville @ Tuggeranong @ 8pm...

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The weekend ahead:

Saturday - Mt Majura Vineyard Two Peaks 20k @ 6:30am...Jodie's contemplating doing the One Peak 7.3k!...golf @ 10:25am...then off to watch the Ainslie Bears @ Stirling (Suze's & Jodie's baseball team)

Sunday - Australia v India @ Manuka (online scoring, 10am start)...