speedygeese @ Parliament House

attendees: Alan, Catherine (new), Chris, Craig, Ewen, Garry, Gary, Helen, Jennifer, Jodie, Neil, Rachelle, Ruth, SG and me...

warm up: 2.49k (loop, stretch, then jog to start of efforts, jog up & back course)
relays, 5 teams of 3 (Catherine/Garry/Rachelle, Alan/Helen/Gary, Jodie/Neil/me, Chris/Jennifer/Ruth, Craig/Ewen/SG), 25mins doing as many shuttles as possible...I think the best was 13, we managed 12 (finishing after the whistle)...

rough effort times (Jodie & Neil combined/me):
1:30/0:38, 1:28/0:39, 1:29/0:41, 1:33/0:38, 1:29/0:41, 1:32/0:38,
1:19*/0:41, 1:26/0:40, 1:31/0:44, 1:35/0:41, 1:26/0:41, 1:31/0:36**

* Jodie went into stealth mode and raced hard along the road
** I chased Helen down knowing this was the last one!

warm down: 1.63k
(Jodie cut this short as a precautionary measure due to pain in her hip)

total 6.72k in 66:57...starting temp/humidity: 10.2/58% ("apparent temp": 7.6)...avg HR: 141