speedygeese @ Dickson

attendees: Colleen, Craig, Neil, Roger, Susan, Troy, Yelena and me...

warm up: 2.78k (2 x small loop + jog to far corner near Dickson College)

the lights went out not long before we finished our 2nd small lap...so we headed over to the far corner (Dickson College/drain corner) to do our efforts...

Yelena was restricted to 3k in her comeback while Roger was taking it easy...so it was the boys v the girls - in order: Troy/Neil/Craig & Susan/Colleen/me...

our area was limited, 8 x 200m effort / jog 200m - we did our 200s along the length of a soccer field so there was a 180 degree turn involved at the half way point...

rest/effort times: -/0:44, 1:39/0:47, 1:41/0:46, 1:43/0:48, 1:37/0:49, 1:44/0:49, 1:41/0:49, 1:42/0:49

this followed by 8 x 100m effort / standing recovery - we did the 100s as out & backs as well...

rest/effort times: -/21, 45/22, 45/22, 44/20, 45/22, 45/22, 44/21, 44/20

warm down: 0.55k (reverse jog back to start)

total 7.93k in 68:16...starting temp/humidity: 12.4/67% (apparent temp 11.1)...avg HR: 136...