speedygeese @ Dickson

attendees: Alan, Colleen, Craig, Laurie, Maria, SG, Troy, Warrick, Yelena and me...

warm up: 3.26k (large loop + small loop + loop of course)

teams of three, 25mins relay on a figure 8 course on the slope as per the past three sessions...teams = Warrick/Laurie/Troy, me/Maria/Craig, Alan/Yelena/Colleen...runners jogged a circuit after each hard effort...we completed 5 efforts each with the call of "time" while Craig was about halfway through his 5th effort...

the circuit = ~400m

rough times rest/effort:
1:45/3:21, 1:49/3:24, 1:46/3:28, 1:46/3:41, 1:49/3:45

warm down: 1.07 (reverse small loop)

total 8.35k in 1:03:57...starting temp/humidity: 7.4/58%...avg HR: 148...