Not so slow...

Customs #92

much cooler and calmer conditions than last week which, together with a focus on a faster cadence (aiming for speedygeoff's 3 paces/second), allowed me to run my fastest Customs since returning from surgery...and, even though it's the Floriade course, I was almost a minute quicker than last week...

still not a particularly fast time but things are looking good...I think that after three weeks, my body is also coping better in the follow up to the speedygeese Thursday session...

the stats:
start temp/humidity: 12.4/64%
start time: 12:27pm
total distance: 5.02
total time: 24:34 (starting off 11:30)
avg pace: 4:54
total calories: 376
avg/max HR*: 169/183

*Time spent in HR Zones:
00:04 [Z1: 93-111]
00:12 [Z2: 111-130]
00:11 [Z3: 130-148]
05:37 [Z4: 148-167]
19:29 [Z5: 167-185]

1k splits: 4:48, 5:07*, 4:56, 4:57, 4:44
(* includes short sharp hill through the tunnel up to Liversidge St at the end of this k)

Jodie managed to make sure work didn't interfere today, running 30:25 starting off scratch...

started to rain just as I was finishing and we didn't linger too long afterwards...it was sad to hear that Rad's wife had passed away suddenly...

caught up with mum & dad who were visiting Tim to do his banking...mum's knee is looking a lot better, nowhere near as swollen as it was on Monday...

not sure what the plans are for tonight but this weekend is being spent in Canberra...golf tomorrow (hope it's not raining!), maybe a bit of caching...2hr run Sunday AM and then an earlier start to cricket training in the afternoon as we are going to do some fielding at Chisholm Oval before heading back inside to do nets...