warm up: 3.33k (large loop + small loop + lap of course)
teams of three, 25mins relay on a similar figure 8 course on the slope we used a fortnight ago, this time the whole circuit was done as an effort...teams = Joel/Rod/Brett, Roger/Nadine/me, Neil/Maria/Alan, Yelena/Ruth/Susan with Craig as a reserve...runners jogged a circuit after each hard effort...we completed 5 efforts each although I had to do my 5th one after the whistle, guestimating some of the cones on the first part of circuit as ever-efficient Craig had picked them up and then racing the grim sweeper (Brett) over the second half as he picked up the remaining cones!
the circuit = ~400m
tonight's effort in red, a fortnight ago's effort in blue
3:33/1:44, 3:35/1:47, 3:30/1:48, 3:41/1:48, 3:39/1:39
warm down: 1.06 (reverse small loop)
total 8.66k in 1:10:25...starting temp/humidity: 8.2/62%...avg HR: 149...
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