speedygeese @ Dickson (double session)

at yesterday's gym session the trainers upped just about all my weights and I was feeling it today...

last night's footy training was pretty cold and we had a relatively dismal turnout...still the ones that were there had a good session as we covered some new drills - spoiling, blocking and getting our hands free when the ball hits the deck...

today I managed to get to the early speedygeese run (don't they say it takes 4 weeks to make something a habit?? this was my 4th early run!)...

I wasn't actually that enthusiastic about it when I left work but it ended up being a good run as Craig and I chatted most of the way as we ran ahead of SG and Miranda...

the stats:
start temp/humidity: 12.0/52% (dropping to 9.0/62%)
start time: 4:03pm
total distance: 13.31
total time: 1:18:30
avg pace: 5:54
total calories: 633
avg HR*: 154

*Time spent in HR Zones:
00:32 [Z1: 93-111]
00:24 [Z2: 112-130]
19:39 [Z3: 131-148]
47:16 [Z4: 149-167]
01:55 [Z5: 168-185]

then it was time for the main session!

attendees (11): Colin, Craig, Dale, Janene, Joel, Neil, Rod, Roger, SG, Tori, and me...

warm up: 2.30k (1 small lap + 1 small lap)

in teams of 2, 10 x 300 (lane 4) / 100m (reverse lane 6)

teams = Colin/Rod, Joel/Dale, Roger/Tori, Craig/me, Janene/Craig, Noeline/Garry...

rough times (Craig's effort/my effort):
1:23/1:16, 1:18/1:18, 1:20/1:18, 1:19/1:20, 1:19/1:21,
1:17/1:21, 1:22/1:24, 1:22/1:27, 1:21/1:21, 1:13/1:15

warm down: 1.14k (reverse small loop)

total 8.16k in 65:36...starting temp/humidity: 8.8/64% (dropping to 7.8/68%)...avg HR: 142...