Customs #203

a bit cool today and a touch windy on the edge of the lake...

I arrived to find that my handicap had eased from 11:30 to 10:30...lucky I was early!

the stats:
start temp/humidity: 12.8/53%
start time: 12:28pm
total distance: 5.00
total time: 23:30 (start 10:30)
avg pace: 4:40
total calories: 244
avg HR*: 161

*Time spent in HR Zones:
00:06 [Z1: 93-111]
00:08 [Z2: 111-130]
00:36 [Z3: 130-148]
15:23 [Z4: 148-167]
07:14 [Z5: 167-185]

1k splits: 4:24, 4:44, 4:49, 4:40, 4:43

Overall personal Customs Ranking: =74th/203
avg time: 23:46 (range: 21:35-30:12)
PB set 12/5/06

my fastest time since April...amazing what no track racing the night before will do for a runner...!

off to watch the Caps play Townsville after work...

tomorrow is golf then baseball (I'm starting pitcher) against the Vikings @ Majura...

Sunday I'm doing the a familiarisation ride (7am start!) over the 3rd cycle leg of the Sri Chinmoy Triple Tri...I'm part of "Rads Rejects" and will also be running the 2nd run leg on race day...