speedygeese @ Parliament House

attendees: Andy, Caroline, Cathy, Colleen (early only?), Craig, Emma, Ewen, Helen, Jen (new), Jennifer, Joel, Karen, Katherine, Miranda, Rachelle (early only), Richard, Ruth, SG, Tony, Troy, Warrick, Yelena and me...

warm up: 1.88k (big loop)

same session as last week...relays on a triangular route - long down hill diagonal (~115m), up hill alongside flagpoles (~95m), across to other side of square (~60m)...2 teams of 6 and 2 teams of 4...for the teams of 6, 2 runners at each point of the triangle with three runners from each team (one from each point) running at the same time...20mins worth...I have no idea how the teams of 4 were running!

my team contained Joel, Emma, Karen, Helen, me and Troy...tagging in that order...

we had a false start...no finger pointing BUT one of the smaller teams might have been responsible...so it was just over 2 minutes at the first attempt...when we resumed, we continued for 18 mins...

rough times (effort/rest):
13/27, 22/19, 21/14
13/-

14/20, 21/21, 22/16
14/19, 24/20, 21/17
14/20, 24/18, 21/18
14/21, 23/19, 25/15
15/17, 25/22, 21/20
16/18, 25/14, 26/18
15/20, 26/16, 23/19
15/23, 26/13, 25/20
15/22, 25/15, 21/23
15/-

felt a lot harder than last week!...shouldn't volunteer to go in a quick team!!

warm down: 0.08k (back to stairs!)

total 5.38k in 48:47...starting temp/humidity: 21.5/54%...avg HR: 145...

footy training followed...a bit scrappy for me, I think my timing was slightly off (possibly fatigue?)...anyway we finished with a killer running drill...teams of 2 of similar pace...30m apart both lying on back feet point away from middle...5 mins of getting up, running, tagging partner then running back to get into original position and repeating...a break for a couple of minutes then the drill was repeated for 5 mins with the other runner starting...I was well and truly stuffed at the end of that!