Felt vibrant this morning. Out of bed nice and alert and after a small breakfast hit Tunks Park for a track session. In the warm up however I noticed I did not have too much zip. Had a massage from physio Jobe last night which had me in decent shape, however I think yesterdays training took a little out of me.

All the same, the session was quite successful. Perhaps not as fast as I would have liked, but incrediably consistent. Ran the 3k efforts with Tom C. The 1st one we went through together, sharing the pacing. The 2nd one saw Tom break away for an early lead. Despite my efforts to draw him in over the final 1500m he finished 10sec in front. On the 3rd I shadowed him and was able to sneak past in the last 100m (speed is not bad at the moment).

Finished with some hill strength/sharpening work. Tim Blake took off like a rocket on the 2nd sprint and I only just managed to catch him in the final metres. He has a brilliant acceleration and pace over the sprint distances.

Having a look at the Athletics NSW summer handbook to decide if I will race any track this year. Currently have my eye on the State 3000m and 5000m champs (to be treated as B priority races) and the State 10,000m champs in mid Feb (A priority). Would also like to have a crack at a few 1500m and 3000m races taken as C priority.

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) 3 x 3000m efforts (each effort on the 12:30).
3) 3 x 100m hill efforts (last 30m hypoxic effort, jog back recovery, each effort on the 2:00). 5 min c/down. 16km total for session.

3000m efforts:
1) 3050m in 10:03 (3:18/km)
2) 3040m in 10:01 (3:18/km)
3) 3010m in 9:55 (3:18/km)

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