speedygeese @ Parliament House

Day 1 program at the gym, added another 2.5kg to the bench press...

did some caching at lunch...then it was the usual speedygeese session after work...

attendees (15): Abi, Andrew S, Andy, Caroline, Colin, Craig, Ewen (early + warm up), Helen (early + warm up), Jen (early), Kym, Neil, Ruth, SG, Warrick and me...

warm up: 2.59k (usual big lap + jog to Rose Garden + jog to effort loop + jog of effort loop)

effort = long hill + two loops (each loop including 2/3s of the long hill) ~660m...

6 efforts on 5mins...

effort times: 3:09, 3:12, 3:12, 3:13, 3:09, 3:06

warm down: 1.29k (reverse 3/4 lap

total 8.63k in 65:11...starting temp/humidity: 13.2/44%...avg HR: 145...

it was a nice change to survive a hard session feeling relatively good!