Thursday Trundle...

it was fun following Tim's progress over Stage 4, the longest of this year's MDS at 82k...

when I went to bed he had passed the 2nd checkpoint (25k), when I got up he was between checkpoint 6 (72k) and the finish and by the time I'd arrived at work he was done!

The stage took 12:54:23...he seemed to be maintaining a good pace over all the stages:

S to CP1 (12.2k) 1:23:54
CP1 to CP2 (12.8k) 1:48:38
CP2 to CP3 (13k) 1:53:56
CP3 to CP4 (11k) 1:50:01
CP4 to CP5 (12k) 2:02:01
CP5 to CP6 (11k) 2:09:52
CP6 to F (10k) 1:46:26

only 2 stages to go now...he's done 191k so far!

meanwhile I went out for a trundle at lunch:

the stats:
start temp/humidity: 19.4/44%
start time: 1:29pm
total distance: 7.17
total time: 40:00
avg pace: 5:35
total calories: 332
avg HR*: 139

*Time spent in HR Zones:
00:06 [Z1: 93-111]
00:55 [Z2: 112-130]
39:44 [Z3: 131-148]
04:34 [Z4: 149-167]
00:47 [Z5: 168-185]

the last of the Moore series (3000m) tonight...I might have a crack at a PB depending on the conditions...then it's off to a meeting at Telopea Park High as I am one of the course marshalls for the 5k/10k on Saturday after footy...