speedygeese @ Dickson

first pure running session this week (in fact, since last Thursday)...had footy training Monday & Wednesday...

got Brett to have a kick with me before tonight's training...

attendees: Alan, Amanda, Brett, Caroline, Cathy, Craig, Janene, Karen, Ken, Michelle, Nadine, Ruth, SG, Victoria, Yelena and me...

warm up: 2.95k (big loop + small loop)

anaerobic session, a "W" session...60sec hard/60sec easy, 50/50, 40/40, 30/30, 40/40, 50/50, 60/60, 50/50, 40/40, 30/30, 40/40, 50/50, 60/60...20mins exactly...done in lane 3...

rough distances:
257/181, 200/145, 161/120, 117/87, 159/107, 195/152, 228/181, 178/139, 150/115, 127/92, 162/115, 212/129, 250/157


warm down: 1.12k (reverse small loop)

total 8.37k in 62:20...starting temp/humidity: 19.1/53% (dropping to 16.4/65%)...avg HR: 139...

dashed home for a quick shower & change then back to Gungahlin Lakes for the Jets' jumper presentation...#4 for me this season...