Felt a little fresher this morning. Looking forward to this mornings training. I repeated the track session down at Tunks Park from Tuesday. Today's was a little faster and felt alot smoother. Was able to maintain a better rhythm. Was also able to complete the full 40m hypoxic effort during the 200's. Speed endurance still requires a bit of work but I am sure it will come in time.

Had a massage from Jobe in the evening. Gave the back a good workout as well as behind my left knee which has been giving me a bit of a niggle (it is a little swollen). May be the popliteus. Will give it an ice.

Am also thinking of racing the Sydney Striders Homebush 10k on October 4th if my back feels ok in training. Felt it slightly today towards the end of the 2nd and 3rd 1k reps.

TRAINING:

AM: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills (2x knee lift #1, 2 x knee lift #2, 2 x high knees). 3 x 1000m efforts on the 5:00min, 3 x 200m efforts on the 2:00min (last 40m hypoxic), 5min c/down. 8km total for session.

3 x 1000m efforts:
1) 1110m in 3:17 (2:59/km)
2) 1070m in 3:18 (3:05/km)
3) 1090m in 3:23 (3:07/km)

3 x 200m efforts (last 40m hypoxic effort)
1) 206m in 31:10sec
2) 209m in 31:68
3) 209m in 31:07

Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.