speedygeese session #1...

arrived at about 5:20pm...speedygeoff was just finishing his long run...he was kind enough to let me put my gear in his car....

we started warming up just after 5:30pm with 5 of us in total and by the time we had done a "big" lap we had picked up another 2...we did a little bit of stretching and did another "smaller" lap to warm up followed by stretching...by then we had grown to 11-12 I think...

we then had to self-seed into speed order with much discussion between Katie, Griffen and Roger...eventually SG allocated us to 3 teams of 3 to do 12 x 200 in relays around the track with batons...I was runner #3 for my team so got to wait while the others ran 200 each before I got to do my first one then the recovery seemed to get shorter & shorter (recovery for me was basically either walking around or just standing to catch my breath!)...

we finished off with another "smaller" lap in the reverse direction before we all headed our separate ways...SG organised for Griffen to give me a lift home so that was much appreciated...a very solid and testing session for me...

the stats:
start temp/humidity: 9.8/81%
start time: 5:34pm
total distance: 7.28
total time: 67:49
avg/max HR*: 146/207

*Time spent in HR Zones:
09:52 [Z1: 93-111]
06:49 [Z2: 111-130]
17:36 [Z3: 130-148]
17:24 [Z4: 148-167]
13:49 [Z5: 167-185]