speedygeese @ Dickson

12 of us tonight - SG, Colin, Rod, Matt, Al, Rachelle, Neil, Maria, Ruth, Miranda, Margaret and me...

2 "smaller" warm up laps (1.13k & 1.13k) followed by 8 x 400m hard/400m easy (plus some standing time) in relays of 3...as per last week, the 400m hard was run in lane 3 anti-clockwise and the 400m easy was run in lane 5 clockwise...

once the "fast" group (Rod/Mick/Matt) had completed their 8, SG blew the whistle for everyone else to stop...the other groups were me/Rachelle/Al while the remaining 5 (SG wasn't running) combined to run 100s in a relay...the fast group was finishing as Al was on his 7th lap so I took the baton from Matt to complete my 8th...meanwhile Al ended up running his 8th after a brief pause...

rough times for efforts (secs): 1:35, 1:42, 1:37, 1:43, 1:42, 1:37, 1:36, 1:33

no warm down lap for me as I had to shoot off to footy training...9.15k in 69:25...starting temp/humidity: 12.8/55%...