speedygeese @ Parliament House

attendees: Andrew, Caroline, Chris, Craig, Emma, Helen, Jodie, Joel (late), Leanne, Neil and me...

warm up: 2.15k (big loop + jog to Rose Garden)

~480m loop near Rose Garden...200m effort next to road...30mins worth...managed 12 efforts with the whistle blowing just before I reached the end of the 12th...

rough times (effort/rest):
0:46/1:43, 0:49/1:54, 0:47/1:48, 0:49/1:46, 0:50/1:48, 0:51/1:48, 0:50/1:51, 0:52/1:50, 0:49/1:46, 0:50/1:49, 0:48

warm down: 0.38k (back to stairs!)

total 8.38k in 55:14...starting temp/humidity: 7.9/68%...avg HR: 149...

then it was off to footy training for a short session...