speedygees @ Dickson (double up)

firstly, yesterday, I did the usual ride/gym/ride...ride home followed by footy training...

we did quite a few kicking drills, culminating in some goal kicking...a very good session...

today

went out to DFO at lunchtime and picked up some household items...

did the early run with SG and Craig...the boys opted for a "flat" run as both are doing the HM on Sunday...

the stats:
start temp/humidity: 15.4/38%
start time: 4:09pm
total distance: 11.90
total time: 1:11:25 (includes 4 stops traffic)
avg pace: 6:00
total calories: 573
avg HR*: 142

*Time spent in HR Zones:
00:33 [Z1: 93-111]
03:39 [Z2: 112-130]
57:32 [Z3: 131-148]
06:48 [Z4: 149-167]
00:00 [Z5: 168-185]

followed by the main speedygeese session:

attendees (13): Bill, Colin, Craig, Deb, Garry, Janene, Jenny, Maria, Noelene, Rod, Roger, SG and me...

warm up: 2.32k (1 small lap + 1 small lap)

in teams of 3, 6 x 400m (lane 4) / 400m (reverse lap in lane 6)

teams = Colin/Garry/Jenny, Rod/Maria/Bill, me/Craig/Noelene, Roger/Janene/Deb...

rough times (my effort/jog-rest):
1:46/3:52, 1:47/3:52, 1:51/3:55, 1:51/3:50, 1:57/4:00, 1:49/3:57

warm down: 1.13k (reverse small loop)

total 9.03k in 71:26...starting temp/humidity: 12.8/47%...avg HR: 137...

I was tired at the end of this!