Had a poor start to the day, waking up late after setting my alarm for the wrong time. As a result I was unable to perform my normal 20min warm up with drills before the track session. I also missed breakfast, so took a Gatorade with me just to top up the glycogen stores. To make matters worse, my Garmin wouldn't turn on. It is not a battery charge issue, as it is still not functioning after being placed on the charger. As a result, I do not have much data.

A strength building hill session was the order for the day, with 6 x 3min hill efforts (covering around 800m) built into a 45min run. Hill efforts taken at faster than 10k race pace, while downhill and flat sections were performed at marathon race pace (even slightly faster in some sections). Calculated around 12km for the run. Made the 40m hypoxic for the sprints (wish I had some times!). Legs did not feel too bad, however I think I could have pushed it a fraction more (I was still hurting mind you).

Ran at the front with Vlad S slightly behind (still fatigued from weekend), with Jeff A leading the chasing group up the slopes. He pulled out a ripper on the 5th effort (a hard effort as everyone is fatigued and the end is still a little bit further away). Brett M and Kim C were carving up the hill, setting a wicked pace for the rest to follow and Angela N was looking very fast over the 200s.

TRAINING:

AM: ERS Track Session
1) 5min warm up. Drills (2 x knee lift #1).
2) 45min hill run (3up,3down,3up,3down,3flat x 3sets)(~12km).
3) 3 x 200m efforts (last 40m hypoxic effort)(performed on the 2:00).
4) 5 min c/down. 15km total for session.

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