Slightly fatigued this morning. Running felt quite hard- speed endurance not quite there. It is my first track session for a while however. Legs were dead. Maintained hypoxic effort for about 30m during the 200s.

TRAINING:

AM #1: Track session at Tunks Park. 10min progressive w/up (5:00/km down to 3:30/km) then some drills ( 2 x 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) 1100m in 3:21 (3:03/km)
2) 1080m in 3:21 (3:07/km)
3) 1090m in 3:27 (3:10/km)

3 x 200m efforts (last 40m hypoxic effort)
1) 208m in 31:75sec
2) 210m in 32:60
3) 213m in 31:92

AM #2: 20min spin. Average HR 149 BPM.

Resistance Training:
1) Chins. 3 x sets, 8/8/8
2) Squats (50kg). 3 x sets 8/8/8
3) Dips. 2 x sets 10/10
4) Single Arm DB Row (12.5kg). 2 x sets each arm. 10/10
(1min recovery b/ween sets)

Core:
1) Pelvic Tilt. 3 x sets. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
3) Supermans. 5 x 5 sec hold each side.
(15sec recovery)