Speed endurance work at Tunks with the ERS mob. Tom Crasti was well in front on most reps. I finished on his heel over the first 2, however as the session progressed I got a little slower and he got a little faster, finishing the final reps anywhere between 4-8secs ahead. My last rep was one of my faster ones which is promising. The times do compare favourably to 3 weeks ago when I did 1k reps, so at least I am improving. This seems to be a major aspect of my training that could improve, as my endurance (3000m +) and speed (200m/sprint finishes) seem to be not bad at the mo.

The first 500m was probably where I lost time, as I felt I worked into a better rhythm over the second half of each effort. Did not go hypoxic for the 200s. Snapped in a 30sec (woo hoo!) and on average times seemed ok.

Steve Bridson was ripping up the oval today. Currently in training for Canberra HIM, the endurance work seems to have helped him alot. Debbie Tong was also looking very sharp. Speed endurance over this distance is defianetley one of her strengths.

TRAINING:

AM#1: ERS Track Session
1) 10min progressive warm up (5:00/km down to 3:30/km).
2) 6 x 1000m (each rep going off on the 5:30min)
3) 5 x 200m efforts
4) 5 min c/down. 12km total for session.

6 x 1000m
1) 3:15 (1110m) (2:56/km)
2) 3:13 (1080m) (2:59/km)
3) 3:21 (1090m) (3:04/km)
4) 3:19 (1080m) (3:04/km)
5) 3:22 (1080m) (3:08/km)
6) 3:14 (1070m) (3:02/km)

5 x 200m efforts
1) 30.82 (204m)
2) 31.70 (211m)
3) 32.40 (205m)
4) 31.83 (211m)
5) 31.46 (207m)

AM#2: 40min spin. Avg HR 150BPM (MAX 184- naughty).