speedygeese @ Parliament House

my legs felt good today but I was feeling generally tired...

drove to the gym...Day 2a of the program...increased some weights...

work dragged on then it was off to Parliament House after work...

speedygeese attendees (17): Andy, Chris, Col, Cookie, Craig, Ewen, Jen, Jill (late), Kym, Laura, Mick C, Ruth, SG, Tim aka calf man, Warrick, Yelena (early) and me...

warm up: 2.44k (jog via Rose Garden to chin up bar - almost 1 chin up for me with the overhand grip - jog to stairs - jog to lower grassy area + lap of session square)

part 1: in teams of 3 for 10mins - runner #1 running diagnonal, tagging runner #2 who ran straight up the side to runner #3 running the other diagonal...after completing your run you jogged/walked backed across to the other side ready for the next tag etc...

rough times (Cookie #3 + Col #1/me #2):
23 (Col only)/21, 43/22, 42/23, 43/21, 42/25, 46/21, 43/24, 46/21, 47/27, 26 (Cookie only)/-

part 2: in teams of 2 for 15mins - runner #1 running diagnonal and uphill, tagging runner #2 who ran the other diagonal and uphill...after completing your run you jogged/walked backed across to the other side and repeated...

rough times (me/Cookie):
55/57, 57/56, 57/57, 57/61, 51*/66, 60/63, 60/61, 59/58
*staying ahead of Tim!

warm down: 0.32k (jog back to stairs)

total 6.98k in 59:44...starting temp/humidity: 24.9/42%...avg HR: 145...

once again Cookie and I "raced" off to footy training, this time at Regatta Point...we didn't do pure hill work (thank goodness!) but a circuit which involved running up, across and down the Commowealth Park side while either bouncing a footy or handballing to yourself...the circuit also involved short handballs in a pair while jogging on the spot and plank work (for me, you could also do banana holds or crunches)...this was done in teams of 4 for 10mins...then we did some ball work before repeating the circuit for 10mins and then more ball work...we finished off with a short jog and some stretching...