Breakthrough! Today's ERS session was one of my fastest yet. 6 x 1000m, with all of them under 3:00/km. This compares very favourably to the session performed 3 weeks (Lane Cove) and 5 weeks (Tunks) ago. I am happy to see that there is some progression, as I was a little dissapointed at the small improvement b/ween the X-Country sessions.

Felt strong and smooth throughout, and was particularly pleased with the consistency. Led the first three out with Vlad coming in anywhere between 5-10secs behind. Little did I know that endurance man was just building up.

Gradually getting faster, Vlad paced out the first 500m for the 4th and 5th reps. I then kicked over the 2nd 500m to finish 1-3secs in front. Little stomach upset explains the slightly slower 5th rep, however it was still a solid pace in the end. Led the 6th rep from start to finish with Vlad sticking to me like glue and finishing on my heel. I honestly believe he could have gone another 6 without dropping the speed.

Sprints were relatively slow compared to recent efforts. This is probably due to the higher power outputs spent on the sharper 1000m efforts. Made 40m hypoxic on all 5 reps, however it felt like hitting a brick wall. Have decided to add in average pace to the sprint data in order to provide a constant.

Great battle b/ween Vikki Q and Debbie T on the 1000m reps, with Vikki working hard at the front to establish a lead coming into the sprint finish. Xavier B was giving Jeff A some grief, however Jeff's HIM training allowed him to pull away towards the end, finishing on a very strong note.

Once again Jodie F was running well (hitting great form over the past fortnight), and award for gutsiest run goes to Pete F for his hardcore efforts to scalp as many runners in front of him in the final stages. Great to see Dave Pound ripping up the oval too. First running session for him in quite a while, he still has a fair bit of speed for a big unit. The endurance will help him tremendously when he starts to get stuck into the boxing.

Spin involved 4 hard efforts (3-6mins). I gave them a crack and the legs were burning. Followed up by generous recovery and cooldown. Good solid interval session.

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) 6 x 1000m efforts (each rep going off on the 5:30min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.

6 x 1000m
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)

5 x 200m efforts
1) 31.19 (202m) (2:35/km)
2) 32.07 (206m) (2:36/km)
3) 31.32 (212m) (2:28/km)
4) 32.23 (200m) (2:41/km)
5) 31.32 (204m) (2:33/km)

Previous 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)


AM#2: 41min spin. Avg HR 151BPM