A hard hill session this morning on the northern slopes of Tunks Park. First time I had done a hill session in months, however it wasn't too bad. I believe the cycling has helped. Ran with Tom C and was surprised to drift slightly ahead of him on the 3min and 2min efforts in all 3 sets. The 1min efforts were a bit different. He led the way with a sharp pace in the first 2 sets and I stuck to him, however in the third and final set he ripped away, putting 10m on me. The 3rd 200m sprint he slung past me as well. Was able to hold hypoxic effort for full 40m on all reps (the last was a struggle).

Jeff A was particularly hard to stay with on the shorter efforts as well. I would love to see what he could do over 800m on track. Brett Mitchell and Adam Lanson looking strong on the hills too.

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 12min hill runs (3min hard up, 3min easy down, 2up, 2dwn, 1up, 1dwn) (3min walk recovery b/ween each set)
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 15km total for session.

3 x 12min hill runs
1) 3,077m
2) 3,030m
3) 2,950m

3 x 200m efforts
1) 32.68 (208m)
2) 33.14 (206m)
3) 31.62 (212m)

AM#2: 40min spin. Avg HR 151BPM. + Resistance Training

Resistance Training:
1) Chins. 10/8/8
2) Dips. 12/12
3) Squats (50kg). 10/10/10
4) Single Arm DB Row (12.5kg). 12/12 (each arm)
(1min recovery)

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