speedygeese @ Dickson

attendees: Brett M, Craig, Heidi, Janene, Jodie, Joel, Maria, Miranda, Nadine, Roger, Ruth, SG, Yelena and me

warm up: 2.12k (big loop, stretch, very small loop)

double pyramid: 200 / 400 / 600 / 400 / 200 / 400 / 600 / 400 / 200 hard with equivalent easy on 2min / 4min / 6min / 4min / 2min / 4min / 6min / 4min / 2min

Jodie did the hard efforts with a shorter jog...

rough effort times:
0:45, 1:41, 2:41, 1:48, 0:51, 1:50, 2:47, 1:50, 0:53

warm down: 0.91k (small loop)

total 10.20k in 64:44...starting temp/humidity: 12.7/49% ("apparent temp": 10.7)... HR: 158

followed by "Fear of a Black Planet" cake provided by Janene...outstanding!