speedygeese @ Parliament House aka double training night

attendees: Andrew, Caroline, Colleen, Chris, Ewen, Helen, Jennifer, Jodie, Nadine, Neil, Ruth, SG, Tony, Warrick and me...

warm up: 2.19k (big loop + jog to end of effort + jog to Rose Garden)

~480m loop near Rose Garden...200m effort next to road...20mins worth...managed 8 efforts with the whistle blowing after I had completed 8 efforts...

rough times (effort/rest):
0:44/1:48, 0:48/1:53, 0:48/1:52, 0:48/2:00, 0:49/1:58, 0:49/1:53, 0:49/1:51, 0:50

Jodie took it easy on a gummy knee just doing jogging backwards and forwards along the softer surface on the side we were working on...
warm down: 0.41k (back to stairs!)

total 6.49k in 48:10...starting temp/humidity: 8.4/81%...avg HR: 143...

shot off to footy training after dropping Jodie at home...a good session...included a fitness component followed by some contested work...managed my first two-handed overhead mark in just over 7 weeks - a bit of a shock to the wrist/arm, some pain but it resolved quickly and seems ok...(woo hoo) will see how it pulls up tomorrow...