Customs #215

my first Customs run since 4 March!

the plan was to run with Tim as he was testing his knee before City2Surf...however, he didn't appear so I started off with SG...

a good turnout with a handful of speedygeese participating...

the ankle held up well but I noticed my shoulder on the uphills and had to "carry" it for the last couple of ks...still pretty pleased with the time as I haven't been doing that much running...

the stats:
start temp/humidity: 13.4/47%
start time: 12:31pm
total distance: 5.05
total time: 23:38 (handicap 15:00)
avg pace: 4:41
total calories: 191
avg HR*: 178

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 112-130]
00:00 [Z3: 131-148]
00:02 [Z4: 149-167]
18:31 [Z5: 168-185]

1k splits: 4:11, 4:44, 4:51, 4:55, 4:57

Overall personal Customs Ranking: 102nd/215
avg time: 23:48 (range: 21:35-30:12)
PB set 12/5/06

had a good ride to work this morning, hopefully the ride home will be just as good...

tomorrow the Jets are having a BBQ fundraiser at Dickson shops from 8am until 2pm...

Sunday we play Belconnen at Amaroo from 10am...will be a hard game - we are level with them on points but they have the better %...we've only got 19 players plus one of our junior players is stepping up to help out...