A cracking Cross Country Session at Tunks park. The course was over 1000m and incorporated plenty of switchbacks and hairpin turns, undulating grassy running, dithes to hurdle over, mud traps and a nasty little hill up the southern grassy slopes. Completed 4 x 2k (2 lap) efforts.

Tom C and I finished the first 2 reps side by side after sharing the pacing duties lap for lap. The 3rd saw Tom pull away after I paced the first lap. I faded a fraction and finished 5sec behind. The 4th started out the same way, however I managed to crawl back to Tom once we hit the hill to finish 2sec adrift. Hard session, but managed to fight the fatigue and keep the reps fairly consistent. On the flat and straight sections I was able to maintain a good rhythm. Back was a little stiff over the final 2 reps.

A brilliant sprint between Sarah P and Jeff A was a highlight for all who were spectating. They are probably two of the fastest sprinters at ERS so it was a great battle. Jo Tseng was working the course well after a great 10k race on the weekend (47min!). I think everyone is pretty smashed after this week (particularly with all the hills).

Held hypoxic effort in all 3 200s. I wonder if I will be able to sneak under 30sec sometime soon? Perhaps when I am fresh and without the hypoxic effort (in spikes, with an illegal tailwind, etc.)

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 4 x 2000m X-Country runs (each rep going off on the 9:00min)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 15km total for session.

4 x 2000m X-Country Runs
1) 6:42 (2000m) (3:22/km)
2) 6:45 (2000m) (3:22/km)
3) 6:51 (2020m) (3:23/km)
4) 6:48 (2030m) (3:21/km)

3 x 200m efforts
1) 31.46 (207m)
2) 32.84 (207m)
3) 32.28 (204m)

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds.
(15sec recovery)