we spent the time driving around so Tim could visit the NSW RTA, ACT RTA and a couple of bike shops...while in Civic we took Madeleine on the merry-go-round and then we had chocolate paddle pops!...
we dropped Madeleine off with mum and dad then headed in for speedygeese...
attendees (16): Chris M (new), Colin, Ewen, Isaac, Jinny (new), Narelle (new), Paul, Peter, Rae, Ruth, Sandeep, SG, Tim, Tom (late), Warrick (late) and me...
warm up: 2.34k (usual lap + jog to lower grassy square + 3/4 lap of relay square)
relays in teams of 3 for ~14mins then in teams of 2 for ~11mins...
teams of 3: Colin/Tim/Narelle, Peter/Paul/Jinny, me/Isaac/Ewen, Rae/Ruth/Chris...Sandeep did his own thing... ,p>the efforts were diagonal down hill (~115m) and straight uphill (~70)...you jog/walked across the top or bottom as your recovery...
rough effort times:
24/53, 25/54, 24/54, 25/53, 26/51, 26/54, 23/49, 23/47, 25/57, 26/55, 26/*whistle...
teams of 2: Peter/Colin, Tim/Isaac, Jinny/Narelle, me/Paul, Tom/Warrick, Chris/Ewen, Rae/Ruth...Sandeep subbed in for Isaac on the last two efforts...
the efforts were a diagonal downhill AND a straight uphill (~230m) with a walk/jog across the top as your recovery...
warm down: 1.90k (reverse loop of PH)
total 8.32k in 68:08...starting temp/humidity: 24.3/27% (apparent temp same)...avg HR: 131...TE: 3.0...
had to skip the speedygeese flocking to Bentham St Bar & Pizza as I had to take Tim home and say my goodbyes as they had back to Queensland tomorrow...they are in the country until 15 November (I think)...he's doing a couple of triathlons including his 22nd Noosa Tri...
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