speedygeese...

rode to work today then had another ride at lunchtime as I did a cache on Mt Ainslie...

after work (4:30pm) met up with Jodie and Dave (pod espresso all-stars) down near the flags at Reconciliation Place for a practice paddle prior to the race on Saturday...

then it was off to Parliament House for the speedygeese session...it was a tough session in warm conditions (starting temp/humidity 25.1 degrees/38%)...

the warm up totalled just over 3k then it was into the hard work...

on an undulating path we were to complete 6 x 40sec hard / 80sec easy returning to the start point each time...the "odd" efforts were a bit more uphill than the "even" ones...

effort distances: 156m, 183m, 173m, 176m, 207m, 187m

got caught in the pack a bit for the first one...decided to fang it in the 5th one to see if I could catch Tim (I didn't!)...we moved up next to the road where it was a bit flatter to repeat the same drill...

effort distances: 187m, 184m, 182m, 208m, 185m, 220m

this time I fanged it in the 4th one...and in the last we were to run through to the end (i.e beyond the 40secs) so my last one was over 44secs (pulled up short of the end as others stopped in front of me)...

warm downed with about 1.4k...

I'm a bit sore in the legs now after combining yesterday's game with today's session!