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Canberra, Australian Capital Territory, Australia
"Jack of all (sports), Master of none!"

17 July 2017

speedygeese @ Parliament House....

back to early morning walking starting in the dark as I'm back to work...

I parked at the Yacht Club then caught the bus from Albert Hall...

a busy day catching up with what had happened over the past two weeks...

caught the bus back to Albert hall then jogged (in my hiking boots!) to my car to make sure I was at Parliament House on time for speedygeese...

this is my first speed session with the geese since 1 August 2016!

speedygeese attendees (13): Bron, Colin, Dave, Isaac, Jen, Jennie, Paul, Pieta, Rae, Sandeep, SG, Warrick and me...

warm up: 2.37k (standard warm up loop + jog to lower grassy square + jog around rectangle as SG laid out the cones)

the session was done in two parts - relay teams of 3 for 12mins followed by relay teams of 2 for 12mins...

teams of 3 (I think) - Colin/Paul/Isaac, Sandeep/Pieta/Dave, me/Warrick/Bron, Rae/Jen/Jennie...

the efforts were diagonal down hill (~115m) and straight uphill (~70)...you jog/walked across the top or bottom as your recovery...

my effort/rest times (I started with a diagonal):
25/54, 27/54, 26/55, 27/54, 25/54, 29/52, 26/55, 28/54, 26/56, 29 (time was up as I was 2/3rds through this one)

teams of 2 (I think) - Colin/Paul, me/Bron, Sandeep/Warrick, Dave/Pieta, Jen/Isaac, Rae/Jennie...

the efforts were a diagonal downhill AND a straight uphill (~230m) with a walk/jog across the top as your recovery...

my effort/rest times:
57/58, 60/56, 57/58, 63/58, 64/63, 57/56 (time was up as Bron was 2/3rds through her last effort)

warm down: 0.57k (jog around square to collect cones and back to stairs)

total 6.39k in 56:21...starting temp/humidity: 6.6/75% (apparent temp same)...avg HR: 143...TE: 3.7...recovery HR: 119/30...

a solid session...I think the relays workouts are my favourite!

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