Customs #216

first one since 12 August...

but first things first, weights this morning...hard work...had a shoulder failure on one exerciuse but aftre a break I tried again and got through it...

I like the CJHQ...very nice!

the stats:
start temp/humidity: 24.3/45%
start time: 12:29pm
total distance: 5.00
total time: 23:35 (handicap 12:30)
avg pace: 4:43
total calories: 252
avg HR*: 167

*Time spent in HR Zones:
00:02 [Z1: 93-111]
00:15 [Z2: 112-130]
00:31 [Z3: 131-148]
07:32 [Z4: 149-167]
14:13 [Z5: 168-185]

1k splits: 4:29, 4:40, 4:43, 4:49, 4:55

Overall personal Customs Ranking: =95th/216
avg time: 23:48 (range: 21:35-30:12)
PB set 12/5/06

we've got an early mark from work...wont't be back until 3 January!