Have whistle, will blow

and so it was at tonight's speedygeese session as SG left things in my hands while he was off partying in Sydney...the whistle nazi was born!

attendees: Brett L, Garry, Janene, Rod, Susan, Troy, Yelena and me...

warm up: 2.27k (small loop, stretch, small loop)

a variation on last week's session...4min hard / 3min easy / 3min hard/ 2min easy / 2min hard / 3min easy / 3min hard / 4min easy, 4min hard...all nicely programmed into the Garmin...again I did mine in lane 4...

rough distances (m): 920 / 510 / 660 / 340 / 430 / 500 / 650 / 660 / 830

warm down: 1.18k (reverse small loop)

total 9.23k in 66:24...starting temp/humidity: 9.3/77% ("apparent temp" 7.9), dropping to 6.7/87% (4.8)...avg HR: 134