Slower still...

Customs #91

what is it with lunchtimes and windy weather?!!...avg wind speed between 33-44kph with gusts up to 57!!...so frustrating...

added to the fact that we changed to the "Floriade" course, it was a tough run today...at least the handicap was reduced to 11:45 from 12:30...started with Gordon (who needs a knee reconstruction & guess who's doing it? yep, Paul) and Kevin...some of the quick boys (Scott & Simon) were doing two laps today - they are certifiable...

the stats:
start temp/humidity: 17.4/50%
start time: 12:28pm
total distance: 5.04
total time: 25:33
avg pace: 5:04
total calories: 377
avg/max HR*: 162/173

*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:14 [Z2: 111-130]
00:51 [Z3: 130-148]
17:47 [Z4: 148-167]
07:47 [Z5: 167-185]

1k splits: 4:54, 5:20*, 5:03, 5:08, 5:00
(* includes short sharp hill through the tunnel up to Liversidge St at the end of this k)

at least there's a clear division in the different sorts of runs I do each week!...50min+ runs are done around 5:45-6:05 pace...5k runs are around 5:00-5:05...intervals are faster again...

Jodie was planning to re-join us today but work got in the way so she went for a run later...I hope it was still windy for her!!

tonight we are seeing the latest Harry Potter movie (yay)...had to wait until mum was going to be comfortable sitting for that long...she's making improvement each week and is gradually adding to her thrice-daily sessions on the exercise bike...

tomorrow I have golf (probably a max of 15 holes or so thanks to Qantas cancelling my original flight) before flying to Sydney for a 30th birthday party and, if I'm in OK shape the next morning (!), I will be doing an easy 110mins (covering the ground around Hornsby Heights that I didn't get to a fortnight ago) before flying back to Canberra in time for Meteors training...