Hard to get up with daylight savings getting underway. However I felt good after the toast and coffee and strong in the warm up. There is something exciting about ERS that shifts the body up a gear. No Tom C today and with Vlad S recovering from the Half IM just two days ago, I ran by myself. I still had the Garmin to push me, with the aim of staying under 3:15/km pace (ideal 10k race pace) for the efforts.

Kept up a good pace for the surges, only drifting slightly above 3:15 pace in the 5min surges and when navigating any corners. The shorter 1/2/3min surges were 2:55-3:05 pace which was pleasing. The 1min recovery jog had planned to be marathon race pace (around 3:45 I suppose), however I slipped to between 4:00 and 4:20. Crossed the 10k mark in 34:15 (same split as session performed on September 2nd). Quads were dead by the end. Really noticed it when I stopped. Must get some more base runs in before Lane Cove in November. Sprints went well and were surprisingly fast (fastest set yet). Made the 40m hypoxic effort on all three.

Xavier Black is back in form, running a solid session side by side with Sarah Pound, leading the chase pack. The sprints showed some real talent with Jeff A (always up there), James B (saving the fastest for last) and Luke Hannan (magnificent acceleration) pushing for the finishing cones.

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 knee lift #2, 2 x high knees).
2) 40min fartlek run (1e,1h,1e,2h,1e,3h,1e,4h,1e,5h,1e,5h,1e,4h,1e,3h,1e,2h,1e,1h)(11.7km). Avg HR 181BPM. Avg Pace 3:25/km.
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

3 x 200m efforts
1) 30.67 (204m)
2) 31.08 (207m)
3) 30.94 (212m)

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

AM#2: 40min spin. Avg HR 155BPM.