speedygeese @ Parliament House

attendees: Andrew, Brett, Chris L, Joel, Nadine, Neil, Sheona, SG, Tim, Tony, Yelena and me...

warm up: 2.16k (1 laps plus jog to small oval)

session was a bit of a mixed bag...did 2 run-throughs across the oval, jogging back...2 laps of the oval concentrating on 3 steps/sec (rest between laps)...2 little hill circuits with tempo runs uphill...then another 3 laps of 3 steps/sec (rest between laps)...another little hill circuit...a lap of the oval again before the warm down lap...

warm down: 1.40k

total 6.38k in 51:40...starting temp/humidity: 8.2/76%...avg HR: 139

only a little bit of sleety rain on the warm up...