speedygeese @ Dickson...double up!

yesterday - ride/gym/ride followed after work by ride home then footy training...

today I managed to get my act together and arrive at Dickson (just) in time to do the early run with SG and Craig...Nadine ran the reverse of our loop and met us along the Federal Highway not far from where the old Starlight Drive-in used to be...

the stats:
start temp/humidity: 15.2/30% (dropping to 11.3/46%)
start time: 4:03pm
total distance: 13.32
total time: 1:20:33
avg pace: 6:08
total calories: 584
avg HR*: 146

*Time spent in HR Zones:
00:03 [Z1: 93-111]
04:05 [Z2: 112-130]
56:34 [Z3: 131-148]
14:00 [Z4: 149-167]
00:49 [Z5: 168-185]

then it was time for the main session!

attendees (16 + 2): Bill, Caroline, Colin, Craig, Deb (new), Janene, Jenny, Miranda, Nadine, Neil, Rod, Roger, Ruth, SG, Tori (late) and me...(+ 2 = Brett & Suzie, both carrying injuries)...

warm up: 2.34k (1 small lap + 1 small lap)

in teams of 2, 6 x 600m (1.5 laps in lane 4) / 200m (0.5 of a lap in lane 7)

teams = Colin/Rod, me/Craig, Neil/Roger, Jenny/Deb, Nadine/Janene, Ruth/Miranda, Bill/Caroline...

rough times (my effort/rest - Craig's effort):
2:53/2:56, 2:52/2:49, 2:55/2:48, 2:56/2:56, 3:03/3:06, 3:03/2:49*

* including crazy sprint finish with Roger!

I also did a lap with Caroline on her last lap...

warm down: 0.95k (reverse small loop)

total 9.26k in 77:38...starting temp/humidity: 10.9/51% (dropping to 4.7/70%)...avg HR: 135...

I was feeling it a bit high in my right hamstring and my left hip flexor so it will be interesting to see how I pull up tomorrow...

it was that cold I had to jump in the shower to warm up as soon as I got home!

I do have to report that I didn't win a cent on my scratchie, provided by Brett as a result of Collingwood thumping Carlton earlier this season!

tomorrow I have, in order:

7am - a fitness assessment for the next part of my strength training package
9am - golf at Royal Canberra - we play Queanbeyan and if we win we'll play them again in the final (we are currently third but can overtake second who have the bye)...
sometime between 1:40-3:40pm - lounge suite delivery!
6pm - dinner at Belconnen Soccer Club followed by the T&F awards for season 2010/11...