Didn't get heaps of sleep (around 5 hours) however after a coffee and toast I was set to run. The major storms predicted overnight were not that major in the end. Some wind early on, however once I got down to Tunks Park it had died down and there was just a light sprinkle. The top oval had recently been mown down, and felt quite firm under foot- perfect for the speed work.

Tom C was missing in action (probably recovering from Sundays Half Marathon) so led out the 400s by myself. The first one was my fastest of the session, which was surprising as I really didn't push it right to the end in anticipation of 11 more. After that they really started to hurt, maintaining 72-73sec avg. Hamstrings felt it over the first few, but didn't notice it too much after that. Happy not to slip to 74sec.

Gave the 11th rep a real push with the aim to make it my fastest and was disappointed with a 72sec, however the data provided by my Garmin indicates that it was my fastest in terms of average speed (for some reason it was 10-15m longer than the others). The great news is that, from memory, the reps were alot faster than the last time I did this session (74,75,76sec avg). Perhaps it is a combination of the extra speed work and the oval being in better condition. Maintained hypoxic for full 40m in the 200s, but damn it hurt. Popped in a 30sec (over a distance slightly longer than usual too) chasing James Black who pulled out a ripper.

Angela Nielsen was showing great speed over the 400s- I think we have found her ideal distance. Robbie was also at the pointy end, particularly towards the end demonstrating a good endurance. Special mention to Debbie T (1:43), Jo T (1:45) and Kim Chai (1:50) on great runs in the Half Marathon over the weekend.

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 bounding strides, 2 x high knees).
2) 12 x 400m (each effort going off on the 3:00min).
3) 3 x 200m (last 40m hypoxic effort, jog back recovery, each effort on the 2:00).
4) 5 min c/down. 12km total for session.

400m Efforts:
1) 1:11 (436m)(2:44/km)
2) 1:12 (434m)(2:48/km)
3) 1:13 (438m)(2:47/km)
4) 1:13 (428m)(2:51/km)
5) 1:13 (437m)(2:49/km)
6) 1:12 (435m)(2:46/km)
7) 1:13 (441m)(2:47/km)
8) 1:12 (438m)(2:46/km)
9) 1:13 (442m)(2:47/km)
10) 1:13 (435m)(2:49/km)
11) 1:12 (455m)(2:40/km)
12) 1:12 (441m)(2:44/km)

200m efforts
1) 30.90sec (219m)
2) 32.00sec (213m)
3) 31.70sec (211m)

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

AM#2: 40min spin. Avg HR 150BPM + 500m swim