attendees (15): Andrew, Cathy (early), Colin, Cookie, Ewen (early & warm up lap), Jen, Joel, Judi (new), Ruth, Sam (not so new), SG, Susan, Warrick, Yelena and me...
warm up: 2.27k (usual lap + jog to Rose Garden along grass effort strip)
Rose Garden loop with 200m effort...options: 12 efforts on 2:30, 10 efforts on 3:00 or continuous...
I chose to do continuous running as usual...Colin, Jen, Joel and Warrick did the 12 efforts while Cookie, Ruth, SG, Susan and Yelena did the 10 efforts...Andrew, Sam and Judi did their own thing...
I ended up finishing 12 efforts with time blown at the bottom of the last hill into the Rose Garden...
rough times for efforts:
44, 49, 51, 53, 53, 55, 51, 55, 55, 55, 55, 53
warm down: 0.39k (back to stairs!)
total 8.27k in 57:25...starting temp/humidity: 8.9/73%...avg HR: 143...
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
3 comments:
Great write-up as usual A/R.
Yours truly did the training for once ... 10 on 3 minutes.
Sam is new if you ignore 2006 when she did train with us a few times.
Judi & Sam did 5 circuits on 6 minutes. Judi may have over-done the fifth as she didn't keep her afternoon tea down as a result.
Altogether a very successful training session!
:)
I must have missed those days in '06 'cause she's new to me! That continuous Rose Gardens loop is one of my favourite session.
I don't run like a robot, now I just have to prove it...
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