Struggle to get out of bed this morning. The body was screaming for more sleep, however after the standard morning perambulations and pre training preparations I seemed to come good. Relief was short lived as during my progressive warm up I was really pushing to maintain pace (the 3:00-3:30/km stretch). Felt flat for the sprints but I still managed to get around the track ok. Was lucky that it wasn't an enduarance session, or even 400m efforts as I may have been found wanting.

The 'flying' component involved a 100m build-up, gradually increasing the pace with the aim to hit top speed at the designated marker for the given distance. From there on it was all about working a fast leg turnover, and maintaining smooth powerful form when the fatigue hit. Jeff A led many of them out (playing to his strengths) with Vlad S (returning to ERS) either marginally in front (the 300s) or behind (the 100s).

I did not go out as hard in the 100m build-up so I ended up starting the sprints a few seconds behind. This was good as it gave me incentive to chase. Managed to hit the front on a few, but for most it was just about working as hard as I could. Did not take times- just concentrated on running. Found my speed endurance kicking in over the final 100-150m (of the 300s and 200s). Once again the hamstrings tended to tighten and fatigue on the faster stretches, however it did not limit my running.

Robbie was bloody fast in the 100s- particularly over the first 40-50m where he would blast away. Managed to reel him in a little bit over the remainder of the sprint, however I would have needed another 50m to pull ahead. Li and Kim had some great battles to the finish. Very entertaining to watch.

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) 4 x 'flying' 300s (each effort going off on the 4:00min).
3) 5 x 'flying' 200s (each effort going off on the 3:30min).
4) 6 x 'flying' 100s (each effort going off on the 3:00min).
5) 5 min c/down. 10km total for session.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds.
(15sec recovery)