speedygeese @ Parliament House

attendees: Alan, Andrew, Craig, Chris, Gary, Garry, Jennifer, Katie, Ken, Margaret, Rachelle, Ruth, SG, Yelena, Yili and me...

warm up: 2.20k (loop, stretch, jog to oval)

using the slope adjacent to oval we did 20 x 95m hill efforts:
first 5 on 90secs, then the next 13 were attrition sprints* on 90secs then 2 as a group to finish...I got knocked out on the 11th attrition sprint

* those knocked out in the attrition sprints continued with hill efforts in a second group

effort times (sec):
28, 29, 30, 29, 30,
27, 27, 26, 25, 25, 24, 25, 24, 25, 22, 22,
30, 31, 33, 27

the last two attrition sprints wrecked me!

warm down: 1.35k

total 7.85k in 64:27...starting temp/humidity: 10.7/55% ("apparent temp" 7.5)...avg HR: 152