speedygeese @ Parliament House...

quite well and truly warmed up on the run back to my car yesterday...

the stats:
start temp/humidity: 31.5/38% (apparent temp 31.0)
start time: 5:01pm
total distance: 3.29
total time: 19:46
avg pace: 6:00
total calories: 238
avg HR: 136
TE: 2.7
recovery HR: 101/40

last Monday speedygeese Parliament House session for 2017!

attendees (13): Brownie, Chris L, Ewen, Giles, Jen, Jennie, Nadine, Rae, Ruth, Sandeep, SG, Vanessa and me...

warm up: 2.19k (usual loop + jog to Rose Garden)

Rose Garden 200s for 30mins...I did it continuously as usual while one group did them on 3:00 and another on 3:30...

rough times:
24*/45/1:44, 49/1:48, 51/1:52, 52/1:47, 51/1:51, 53/1:59, 54/2:03, 52:/2:01, 52/1:59, 49/1:54, 52/1:19*

warm down: 1.31k (jog back to stairs)

total 8.45k in 65:06...starting temp/humidity: 31.3/30% (apparent temp 30.0)...avg HR: 137...TE: 3.5...

was warm for our walk this morning, muggy too...

had a pleasant, if somewhat slow, ride in...

the stats:
start temp/humidity: 21.4/68% (apparent temp same)
start time: 7:52am
total distance: 16.60
total time: 40:09 (including 0:23 stopped time)
avg speed: 24.8kph
total calories: 335
avg HR: 120