speedygeese @ Parliament House

for the first time in 4 weeks, Jodie and I joined the speedygeese proper...

attendees: Andrew, Craig, Helen, Jennifer (early), Jodie, Joel (late), Kerrie, Neil, Yelena (late) and me...

warm up: 2.20k (lap + jog top of rose garden)

teams of 3...hard loop followed by easy loop then wait for changeover...30mins...

I ran with Andy and Neil, the other team was Kerrie, Jodie & Helen...Yelena joined in with the second team when she arrive while Joel the same session by himself...Craig ran continuously..

rough times (effort/rest):
1:58/4:11, 2:00/4:11, 2:00/4:09, 2:04/4:14, 2:02/4:15...

there was a slight detour at the start of the flat due to a small roped off area...

warm down: 0.38k (jog back to stairs)

total 7.59k in 56:20...starting temp/humidity: 9.2/77%...avg HR: 145...

this was followed by a pool session at the AIS for the Jets - we had two lanes in the 25m for an hour before we had 30mins in the spa/plunge pool area...the spa/plunge pool routine (or hot & cold routine) was interesting to say the least, we went in the plunge pool in small groups (3-4) building from 20secs to 50secs over 5 visits...it was quite funny watching people deal with the temperature of the plunge pool! some did not enjoy it at all!! needless to say great fun was had by all and we finished off with a great feed at Zefferelli's in Belconnen...