Good finish...

yesterday

gym - Day 1a of the program, no issues today...increased number of reps on assisted dips from 2x8 to 2x10 (30kg)...

did some caching in the afternoon down south - 6 from 6 for me...

today

up early for a short run...was meant to be 40mins but ended up a fraction longer...

the stats:
start temp/humidity: 12.7/84%
start time: 7:18am
total distance: 7.63
total time: 43:29
avg pace: 5:42
total calories: 286
avg HR*: 161

*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:01 [Z2: 112-130]
20:56 [Z3: 131-148]
08:46 [Z4: 149-167]
01:31 [Z5: 168-185]

then it was back to the golf course for the last time in 2011...played one over my handicap today so it was a pretty good end to the week of golf...

planning to watch the 9pm fireworks tonight then a relatively early night with a 2hr30min run planned for tomorrow morning...