speedygeese @ Parliament House

attendees: SG, Ewen, Tim, Mick C, Ruth, Neil, Yelena, Yili, Geoff B, Kirsten & me...

warm up: 2.48k (initial clockwise partial lap to drop off drinks, then continue on to the stairs then back to the drinks)

4 x (2 x (20sec on/20sec off/20sec on/20sec off)) with about 60secs between sets...

then for "fun" we jogged to a hill to some attrition sprints up...1st time up the last 5 were out then it was a gradual loss of one at a time (Kirsten...Ewen...Yili)...of course, Tim teased me in the "final" but cruised it in second gear while I busted a gut to peg him back...

warm down: partial anti-clockwise lap back to stairs (1.48k)

7.15k all up in 61:27...starting temp/humidity: 34.0/21%...