speedygeese @ Parliament House...

was a warm afternoon as predicted...running back to my car after work built up a sweat...

the stats:
start temp/humidity: 24.4/34% (apparent temp same)
start time: 5:06pm
total distance: 3.29
total time: 18:38
avg pace: 5:39
total calories: 231
avg HR: 138
TE: 2.7
recovery HR: 102/39

attendees (19): Andrew, Bron, Chris M, Dave, Ewen, Giles, Isaac, Jen, Jennie, Narelle, Peter (aka Brownie), Pieta, Ruth, Sandeep, SG, Tom, Vanessa, Warrick and me...

warm up: 2.56k (usual lap + jog to start of effort loop + lap effort loop)

~380m loop including short step hill to finish...relays of 3: hard loop followed by easy loop followed by standing recovery...

Narelle/Giles/Brownie, me/Tom/Warrick, Jen/Isaac/Dave, Bron/Pieta/Andrew, Ewen/Chris/Sandeep, Ruth/Jennie/Vanessa...

rough times (hard/easy/standing):
1:48/2:31/1:07, 1:52/2:32/1:17, 1:55/2:35/1:15, 1:51/2:35/1:18, 1:51/*

warm down: 1.34k (3/4 lap back to stairs)

total 7.42k in 62:05...starting temp/humidity: 24.1/35% (apparent temp same)...avg HR: 138...TE: 3.5...

the champagne and sprite came out to celebrate Pieta's NY marathon while I headed home...