Sub 24:00 (just)...

Customs #103

the stats:
start temp/humidity: 21.6/45%
start time: 12:32m
total distance: 5.04
total time: 23:56 (start 12:30)
avg pace: 4:45
total calories: 376
avg/max HR*: 164/179

*Time spent in HR Zones:
00:12 [Z1: 93-111]
00:09 [Z2: 111-130]
00:53 [Z3: 130-148]
14:52 [Z4: 148-167]
08:48 [Z5: 167-185]

1k splits: 4:33, 4:46, 4:55, 4:48, 4:46

good turnout for the Pointscore presentation...this run started & finished on the path...Jodie ran 30:XX...Flash Duck was back from her OS trip to run a similar time...Tony O won the pointscore from Peter C and Rick H...pretty happy with my time after last night's efforts...

early mark from work to play in the Chicken Run (stableford over 9 holes) then had dinner at the club...

now busy packing for a weekend away - umpiring tomorrow at Jamison then heading to Sydney for the Gordon Christmas Party...Sunday we play the league leaders Sydney @ ELS Hall...