speedygeese @ Dickson

attendees: Alan, Brett M, Craig, Janene, Michelle, Nadine, Neil, Rod (late), SG, Susan and me...

warm up: 2.26k (2 x small loop)

started with the lights out but they came on as we were finishing our second warm up lap...phew!

teams of four, 100m effort in lane 4 then jog back 100m...A team = Nadine/Brett/Rod/Michelle, B team = Neil/Susan/me/Alan...reserves = Janene, Craig, SG...15 efforts...

Janene subbed in for Susan (twice) and Alan (once)...edit: Brett also subbed in for Susan on B team's final effort

rest/effort times: 0:46/0:22, 1:08/0:23, 1:07/0:22, 1:10/0:23, 1:10/0:23, 1:09/0:24, 1:09/0:22, 1:08/0:19*, 1:09/0:22, 1:10/0:23, 1:11/0:22, 1:12/0:23, 1:13/0:23, 1:11/0:25, 1:07/0:22

* trying to hold off the inevitable overtake

warm down: 1.13 (reverse small loop)

total 7.33k in 62:03...starting temp/humidity: 7.6/55%...avg HR: 135...