speedygeese @ Dickson

attendees: Caroline, Craig, Marlon (new), Michelle, Miranda, SG, Yelena and me...

warm up: 3.41k (big loop + small loop + lap of track)

anaerobic session, like Parly House but starting with the hard effort first...200 hard / 100 easy...12 hard efforts (9 laps) in lane 2...

rough times (200/100):
44/31, 51/35, 53/36, 53/37,
55/36, 52/37, 52/37, 55/36,
55/37, 54/38, 56/36, 53/38

warm down: 1.15k (reverse small loop)

total 8.41k in 62:50...starting temp/humidity: 22.0/48%...avg HR: 133...

kicked the footy around before the start...might have to do that more often!