No ERS this morning so I headed down to Lane Cove National Park for some 1k reps. Ran with Vlad S but as it turned out Tom C caught wind of the session and came down to join us. There were actually 10-12 other ERS athletes going for a base run. No structure but still great numbers!

Planned to do 8 x 1k reps however, after that drained feeling in the warm up, I bumped it down to 6 x 1k. Vlad was happy to go along with that as he is racing on the weekend (Gold Coast HIM). Tom joined us for the last 4 setting up a fast tempo. I just tried to hold a smooth sustainable pace, not pushing deep into my reserves.

Took the 5th rep a little slower in anticipation of finishing with a faster 6th rep. Tom was 4-5sec in front for reps 3,4,and 5, and Vlad was around 3-4sec behind me. The last rep saw an early attack made by Tom with Vlad responding with gusto, driving the breakaway ahead. I held my ground, relaxed, and slowly drew them back to finish on Tom's heel and just in front of Vlad for a sub 3min k. Reps 1,3 and 5 were slightly uphill, with the others slightly downhill. Still feeling the effects of my little catastrophe on the weekend, however with the rest I am getting stronger by the day.

TRAINING:

AM#1: Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1).
2) 6 x 1k efforts (performed on the 5:30)
5) 10 min c/down. 14km total for session.

1k efforts:
1) 1010m in 3:06 (3:04/km)
2) 1010m in 3:00 (2:59/km)
3) 1000m in 3:10 (3:10/km)
4) 1010m in 3:04 (3:03/km)
5) 9980m in 3:14 (3:14/km)
6) 1000m in 2:57 (2:58/km)

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