speedygeese @ Parliament House

firstly, Tim asked me to pass on a message to all the speedygeese City2Surfing this weekend:

"pass on "all the best" to those headed north this w/e to sydney from speedy geese, may they fly swiftly to the finish line! ;-)"

attendees: Alan, Andrew, Cathy, Chris, Craig, Ewen (early), Helen, Joel (late), Katie, Ken, Miranda, Neil, Ruth, SG, Yelena, Yili and me...

warm up: 2.60k (loop, stretch, short jog to end of effort, explanation, jog to start of effort)

~600m efforts with ~600m jogs, repeated until 30mins elapsed...

effort times (rest):
2:33 (3:32), 2:44 (3:25), 2:49 (3:31), 2:50 (3:23), 2:52

warm down: 1.55k

total 9.65k in 64:11...starting temp/humidity: 9.1/63% ("apparent temp" 6.4)...finishing temp/humidity: 7.5/71% (4.9)...avg HR: 151