speedygeese @ Parliament House

attendees: Alan, Caroline, Chris, Craig, Gary, Helen, Jennifer, Joel (late), Kat, Katie, Ken, Neil, Rachelle, Ruth, SG, Yelena and me...

warm up: 2.70k (loop, stretch, then jog back to start of efforts)

a repeat of the post-C2S session..."double pyramid" - 200 hard/200 easy (2mins), 400 hard/400 easy (4mins), 600 hard/600 easy (6mins*), 200 hard/200 easy (2mins), 400 hard/400 easy (4mins), 600 hard/600 easy (6mins), 400 hard/400 easy (4mins), 200 hard/200 easy (2mins)

ended up being an extra 30secs break to the 400m hard thanks to the policeman who decided that the tops & water bottles were a potential threat!

effort times: 0:43, 1:37, 2:36, 1:37, 0:47, 1:43, 2:37, 1:42, 0:46

Only 5 completed the session fully again - Gary, Joel, Katie (although I think she ducked off to the toilet in our first 600?), Ken and me...a bit windier than last time...

warm down: 0.94k

total 10.45k in 67:45...starting temp/humidity: 12.6/60%...avg HR: 148