speedygeese @ Woden...

with SG missing, he'd sent an email to "repeat last week's session with a longer warm up"...given I wasn't at last week's session I had to hunt down the details on Strava - luckily Sandeep had included the necessary detail!

attendees (7): Brownie (w/u in reverse*), Colin (w/u*), Ewen (w/u*), Isaac (w/u*), Jen (w/u*), Jennie (w/u*), and me

warm up: 2.84k (2 loops of cemetery)

*Brownie, Colin and Jennie did a session on the oval; Ewen went to track for the 3000m; Isaac and Jen did a run to the lower slopes of Red Hill and back

intervals on the shady trail next to the cemetery: 3 x 350m / 350m recovery then 4 x 150m / 150m recovery

rough times:
1:51/2:41, 1:59/2:45, 2:00/2:47, 40/1:22, 43/1:24, 45/1:28, 45/1:25

warm down: 0.76k (jog back to track plus 1 loop of outside of track)

total 7.36k in 48:12...starting temp/humidity: 24.0/33% (apparent temp same)...avg HR: 138...TE: 3.0

the Masters hosted AACT athletes and there were quite a few impressive performances...Bruce won the Higgins from John Lamb and Bob Wright with Kathy in 4th as first female ahead of first starter Corry in 5th...