speedygeese...

and some golf...

Suze and I played in the comp while Dave & Jodie had a social game...amazingly I was 10 shots better than Saturday, shooting my lowest score off the stick (86) in about a year...means I will be playing off 14 next time around...

as I was running late for the speedygeese, I rang Tim only to find out that he'd forgotten his running gear (he worked at Questacon today)...he did think, however, that Al would still be there...everyone had gone by the time I arrived so it was a case of catch up...

a smaller group tonight...and no Al - a pair of pikers!

this session consisted of two warm up laps (1.82k & 1.67k) and then, for me, 16 x ~60-65m sprints across the top grassy patch & slightly downhill...Neil & I did 16 reps, Rachelle 15, Alan 14 and everyone else 13 (everyone else being those that had raced over the weekend)...

effort times (secs): 13, 12, 11, 11, 11, 11, 12, 11, 12, 12, 11, 11, 11, 11, 11, 11

rest ranged between 0:53 & 1:31...

finished with the reverse of our warm down lap from last week (3.07k)...

all up 9.19k, 70:30...avg/max HR: 147, 171...starting temp/humidity: 30.8/27%...