speedygeese @ Parliament House...

the cleaner arrived at Harrison at 8:25am and the real estate agent was there right on 8:30am so the final handover has been done!

as planned, I made it to my first speedygeese session since the start of the footy season...

speedygeese attendees (10): Andrew, Cathy (early), Ewen (early plus warm up), Jen, Kelley, Peter, Rae, SG, Susan (early) and me

warm up: 2.45k (usual lap + jog to small oval + jog to bottom of hill)

5 hills on 90secs, 5 hills on 80secs, 5 hills on 85secs

rough times (secs): 25, 26, 26, 26, 27, 28, 27, 28, 29, 29, 29, 29, 27, 29, 29

this was followed by attrition hill sprints on the top part of the hill (~40m)...with only 7 runners for this part, the slowest two were to be eliminated after each effort to have three in the "final"...stupidly I pushed hard in the second effort to make it through to the "final" with Andrew and Peter then went a little bit harder in the final to be given a tie for second behind Peter

rough times: 12, 10, 9

warm down: 1.18k (reverse 3/4 loop back to stairs)

total 7.26k in 55:46...starting temp/humidity: 19.4/47%...avg HR: 136...