Twilight O #4 @ Bruce Ridge

usual ride to the gym this morning...Day 1b of the program...no changes in weights or reps but it is getting easier so the weights will be upped next time...rode to work...

keen to give the new shoes a good workout...they rock...flew (for me) on the downhills...nice and light too...

Jodie had a good run as well, doing the Orange 2 course, finishing about 4mins before me...

the stats:
start temp/humidity: 17.9/66%
start time: 5:58pm
total distance: 6.90 (as the crow flies distance = 5.7)
total time: 54:48
avg pace: 7:56
total calories: 396
avg HR*: 151

*Time spent in HR Zones:
00:00 [Z1: 93-111]
01:59 [Z2: 112-130]
22:04 [Z3: 131-148]
22:26 [Z4: 149-167]
04:44 [Z5: 168-185]

splits: 3:42, 4:31, 6:45, 8:06, 3:49, 5:32, 5:26, 8:01, 1:54, 1:46, 1:09, 1:56, 1:03, 1:09

edit:

Results:

Orange 1: W: Masters (10) 5.7km
1 Anna Hyslop	PO A	50:40
2 Toni Brown	BS A	51:00
3 Carol Harding	BS A	51:02
4 Mary McDonald	AO A	51:29
5 Kris Nash	PO A	52:53
6 Bronwyn Calver	BS A	54:49
7 Alison Inglis	BS A	55:58
8 Julie Sunley	TK V	56:21
9 Colleen Mock	PO A	63:27
10 Sue Paice	PO A	76:51

Fastest Male
Orange 1: M: Junior (6) 5.7km
1 Joshua Blatchford	NC N	28:11

Fastest Female
Orange 1: W: Open (7) 5.7km
1 Grace Crane	AL T	35:32

Orange 2: W: Masters (9) 4.4km
1 Belinda Allison	RR A	31:38
2 Ann Ingwersen	PO A	44:27
3 Judy Allison	RR A	48:42
4 Jodie Davis	BS A	51:27
5 Barbara Martin	PO A	52:41
6 Pat Miethke	PO A	52:54
7 Ann Sutton	RR A	53:20
8 Kerryne Jones	RR A	59:56
X Karin Schulz	RR A	dnf