Back to work...

rode into work this morning...first sub 30 effort (29mins) with a good run on the lights and not much traffic...

long run at lunch...made sure I had sunscreen on and carried water & a couple of powerbar gel bursts which are my run nutrition...

still had to stop three times (at 8k, 10k and 14k - watch left running) to refresh my water and drench myself...

the stats:
start temp/humidity: 32.0/37% (rising to 33.1/37%)
start time: 12:30pm
total distance: 15.52
total time: 1:30:00
avg pace: 5:49
total calories: 799
avg HR*: 149

*Time spent in HR Zones:
00:12 [Z1: 93-111]
00:26 [Z2: 112-130]
30:47 [Z3: 131-148]
55:49 [Z4: 149-167]
00:00 [Z5: 168-185]

boy, the ride home was hot...phew...