Hard ERS session at Tunks. 1000m, 800m, 600m, 400m, 200m with 60sec recovery b/ween each. Tom C was tapering for the Half Marathon this weekend, so I ran many of them by myself. He did however pace me for the 1000m and 800m in the second set (explains the slightly faster times).

Happy with the progression, getting slightly faster as the distance decreased. Found myself 'hitting a wall' in the second set- something I really had to push through. Hamstrings fatigued from the efforts. Maintained hypoxic on the hill sprints for about 35m before sucking it in.

Robbie was carving up on the hill sprints. As a hockey player, his speed over the shorter distances is brilliant. Will be interesting to see how he goes during speed week next week. Once again Debbie T was fantastic, putting in sprint finishes towards the end of each rep.

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) 2 x (1000m, 800m, 600m, 400m, 200m efforts) (1min rec b/ween each effort, 4min b/ween sets).
3) 3 x 100m hill efforts (last 40m hypoxic effort, jog back recovery, each effort on the 2:00).
4) 5 min c/down. 12km total for session.

Efforts:
1) 1070m in 3:14 (3:02/km)
2) 860m in 2:35 (3:01/km)
3) 662m in 1:57 (2:58/km)
4) 432m in 1:14 (2:52/km)
5) 206m in 32.66sec (2:38/km)

1) 1080m in 3:12 (2:58/km)
2) 853m in 2:33 (2:59/km)
3) 659m in 1:57 (2:59/km)
4) 433m in 1:16 (2:56/km)
5) 206m in 32.55sec (2:38/km)

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