Spiral PB...

no throwing events tonight, just running:

4 x 1500m - I was in a composite team (with three fellas - Richard, Gary and Neil) and ran the 3rd leg in around 6:16, we finished 6th of 8...the W40 team looks like they've broken the Australian record by 3 seconds!

medley relay (2 x 200m, 1 x 400m, 1 x 800m) - I ran the opening 200m in another composite team (with three fellas again - Roger, Mick and Ken), we finished 2nd of 3...

the last event of the night was the 7-lap Spiral (2959.66m)...I started off 8:25 (Group 35) and managed to take nearly a minute off my PB...the run of the night was by Scott McTaggert who started off Group 50 and blitzed the field in his easy stride, simply awesome!

the stats:
start temp/humidity: 18.6/66%
start time: 8:13pm
total distance: 3.06
total time: 13:15
avg pace: 4:19
total calories: 228
avg/max HR*: 169/186

*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:08 [Z2: 111-130]
00:17 [Z3: 130-148]
04:20 [Z4: 148-167]
09:27 [Z5: 167-185]

1k splits: 4:21, 4:23, 4:21, 0.11

managed to unleash my usual sprint finish, passing about 6 people in the final straight including pipping Bryan Thomas on the line to finish 4th!...had to check the photo as they gave me 5th initially (I was sure I beat him as he appeared to slow right before the line while I ran through)...

only now just finished getting my gear together for the adventure race...should be a blast!