speedygeese @ Dickson

attendees: Alan, Brett M (B1), Brett L (B2)(late), Caroline, Craig, Nadine, Neil, Roger, Troy and me...

warm up: 2.26k (2 x small loop)

3 x 8 x 400...teams of three, 400m effort in lane 3 then jog 400m in reverse direction in lane 4...teams were Troy/Nadine/Brett M, me/Neil/Craig, Caroline/Alan/Roger...Brett L arrived late so did 3-4 efforts with Craig then did he 3rd leg for Roger twice...

effort/rest times: 1:42/3:33, 1:47/3:55, 1:44/3:57, 1:47/3:58, 1:47/3:56, 1:36*/3:51, 1:45/3:48, 1:40/-

* trying to stop Troy lapping us - I held him off!

warm down: none as I raced off to the car to head to footy training!

total 9.28k in 63:23...starting temp/humidity: 6.5/71% (and it was very very cold!)...avg HR: 149...

this was my first post-cast run and felt good...

made it to footy training for the last 50mins of the session...we trained with the Div 4 guys which was a little different but fun nonetheless!