A little tired this morning, however after the warm-up I felt alot better and ready to get stuck into it. ERS (Elite Running Squad) training at Tunks Park produced a fantastic turn out. The training was hard, with a 40min fartlek run of 1min easy (3:40/km-4:00/km pace)and 1min hard (2:55/km-3:10/km). Aim was to hit the efforts at ideal 10k pace and keep the recovery fairly smooth- around marathon race pace or a fraction slower.

Ran much of the set with Tom Crasti. He blew me away in a couple of the initial efforts with some insane accelerations (his pace on those would have been 2:50/km at least). I was however able to kick past him on the final two efforts (my energy conserving strategy helping). Crossed the 10k mark in 34:15.

Jeff Aldenhoven and Sarah Pound were running well together. On the turnarounds Tom and I would do an extra little loop and try to catch them on the efforts. When this was the case they would really turn it on and we couldn't get within strike of them. Great motivation for us. Xavier Black also latched onto us for a couple of 3:00/km surges, demonstrating a great turn of speed.

Legs were dead by the end. The 200m efforts were not quite as sharp as they have been, and on the last I could not hold the hypoxic effort at all (got about 30-35m in the previous 2 before giving out).

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) 40min fartlek run (1min easy, 1min hard x 20)(11.6km). Avg HR 175BPM. Avg Pace 3:28/km.
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

3 x 200m efforts
1) 32.22 (210m)
2) 32.72 (201m)
3) 33.10 (216m)

AM#2: 40min spin. Avg HR 156BPM. + Resistance Training

Resistance Training:
1) Chins. 10/8/8
2) Dips. 15/15
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)