PS PB...!!

and back to the land of SUB 24:00!!

woo hoo!!

Customs #99

the stats:
start temp/humidity: 17.6/56%
start time: 12:30pm
total distance: 5.00
total time: 23:48 (starting off 13:00)
avg pace: 4:46
total calories: 374
avg/max HR*: 163/182

*Time spent in HR Zones:
00:07 [Z1: 93-111]
00:17 [Z2: 111-130]
00:45 [Z3: 130-148]
13:01 [Z4: 148-167]
10:59 [Z5: 167-185]

1k splits: 4:45, 4:49, 4:50, 4:49, 4:37

another fair sized turn up today with Nick C and Gordon Mc (albeit walking after his knee reconstruction) making returns...Jodie just ran comfortably with a 30:XX (now long ago was it that doing that was a struggle for her?! how things change!!)...

I decided to focus on running as consistently as I could with the aid of the pace alert on the Garmin (my middle ks have been an issue lately with my 1st & last ks OK)...I made sure I ran a reasonably controlled 1st k (unlike last night's approach to the 800m!), concentrated on ks 2-4 and then fanged it as best I could for the last!

obviously I'm very pleased with result (slight understatement!)...I think this is clearly a product of speedygeoff's suggestion to add the tempo runs...this is week 3 of those...

now I have to shower, go have a haircut and then head to Sydney...I have a CricketNSW function to attend tonight at the SCG and then a full weekend of cricket with the ACT Meteors playing NSW A at Epping tomorrow and then my club side playing Wallsend at Waverley on Sunday plus I've invited myself to a teammate's mum's birthday dinner tomorrow night (I do come bearing a gift though!)...hopefully the weather will allow the cricket to happen...!