speedygeese @ Dickson (double session)

yesterday's gym session went well although it was a struggle to get the weights into position for the low incline dumbbell bench press as the weight has been upped to 17.5kg!!...

had a good ride home and then it was off to footy training where we had a small group and, after our usual warm up and skill ends, we played forcings back and "21"...my sensational team of 5 (v 6) won both games...!

today I again managed to get to the early speedygeese run...

we had 5 runners for today's run - Craig, Miranda, SG, Tori and me...

the stats:
start temp/humidity: 15.1/53%
start time: 4:02pm
total distance: 13.31
total time: 1:19:33
avg pace: 5:59
total calories: 687
avg HR*: 150

*Time spent in HR Zones:
00:03 [Z1: 93-111]
00:32 [Z2: 112-130]
26:04 [Z3: 131-148]
47:44 [Z4: 149-167]
00:04 [Z5: 168-185]

then it was time for the main session!

attendees (12): Amanda aka Cookie (new), Colin, Craig, Dale, David (new), Janene, Joel, Maria, Neil, SG, Tori and me...

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

in teams of 3, 10 x 200 (lane 4) / 200m (out & back in lane 5)

teams = Joel/Colin/Dale, Maria/Tori/David, Craig/me/SG, Neil/Janene/Cookie...

rough times (my effort/rest):
0:42/1:43, 0:47/1:46, 0:49/1:48, 0:46/1:48, 0:47/1:40,
0:51/1:47, 0:52/1:42, 0:50/1:45, 0:57/1:42, 0:46/1:43

warm down: 1.22k (reverse small loop)

total 8.41k in 70:29...starting temp/humidity: 13.3/61%...avg HR: 143...