speedygeese @ Dickson (double session)

good session at the gym yesterday, sticking to the same weights...but gee the ride in and then home was very, very cold...

no footy training with a mid season review held...hopefully we will continue to improve over the remaining 9 games...

today's early run was done with SG, Craig and Tori with Nadine joining us on the Federal Highway...

the stats:
start temp/humidity: 11.1/41% (apparent temp 8.6)
start time: 4:04pm
total distance: 13.31
total time: 1:17:12
avg pace: 5:49
total calories: 678
avg HR*: 154

*Time spent in HR Zones:
00:21 [Z1: 93-111]
00:08 [Z2: 112-130]
15:42 [Z3: 131-148]
55:25 [Z4: 149-167]
02:26 [Z5: 168-185]

then it was time for the main session!

attendees (12): Abi, Amanda aka Cookie, Colin, Craig, Janene, Maria, Nadine, Neil, Rod, SG, Tori and me...

warm up: 2.31k (1 small lap + 1 small lap)

in teams of 3, 30mins of 300 hard (lane 2) / 200m easy (lane 4)

teams = Colin/Rod/Abi, Maria/Tori/Neil, Janene/Cookie/me...SG, Craig and Nadine jogged laps with Craig available to sub in...

rough times (my rest/effort):
2:36/1:10, 2:34/1:09, 2:52/1:02, 2:31/1:11, 2:37/1:19, 5:02/1:22, 2:27/1:23

*stupidly pushed hard on the 3rd effort to make up ground lost by Janene being at the wrong changeover point (Maria did the same thing later!)...felt a twinge in my right calf at the end of the 4th effort and then had spasms for the last 50m of the 5th effort so Craig subbed in for me...after a longer rest, I then ran two more efforts with Cookie...I had felt a twinge in the same calf stopping at the end of the easy run so I should have paid more attention to that...

warm down: 1.15k (reverse small loop)

total 7.92k in 66:06...starting temp/humidity: 8.7/55% (apparent temp 6.1)...avg HR: 141...

the session was followed by brownies!!