Hit the Cross Country track around Tunks for 4 x 2k efforts. Was feeling quite fatigued, a combination of only 5 hours sleep and solid training in recent days catching up to me. Despite this, the session went ok. Led the efforts out with Vlad S snaping at my heels and keeping me under pressure to maintain a fast pace (he would end up finishing around 10-15sec behind on each rep).

The times actually got faster as the session progressed, which is usually a good indicator that I could have gone harder. The times compare slighly favourably to the last time I performed the session (4sec slower in total time for 50m further in total distance). The difference may have been Tom C'c absence, however there were plenty of others to chase down on the course, as well as the knowledge that Vlad was right on my hammer (and closing the gap the longer the reps went on for). Sprints also look to be around 1sec faster per effort when compared to the times I did 5weeks ago.

Jodie Fogale was in fine X-Country form, giving the blokes a good scare and navigating the hills very well. Debbie T was floating up the slopes and using her speed to devastating effect over the closing stages of each rep. Featuring in the sprints right up the front was Angela N, giving the powerful blokes like Jeff a great push.

Had a massage from Jobe Shatrov yesterday evening. It was definately the most pain I have been in on the physio table. After the treatment, you could see the crease marks lining my face from screwing it up in all my discomfort! It was well worth it as I was incrediably tight in the glutes, and it felt great to get the back treated. Legs felt alot better going to bed, and I wasn't sore in the morning. The man is a genious.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (5:00/km down to 3:30/km). Drills (1 x knee lift #1, 1 x knee lift #2, 1 x high knees).
2) 4 x 2000m X-Country runs (each rep going off on the 9:00min)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 16km total for session.

4 x 2000m X-Country Runs (8100m in 27:12)
1) 6:52 (2010m) (3:25/km)
2) 6:50 (2020m) (3:24/km)
3) 6:47 (2040m) (3:20/km)
4) 6:43 (2030m) (3:19/km)

3 x 200m efforts
1) 30.66 (204m)
2) 31.53 (214m)
3) 31.72 (207m)

Previous X-Country Session: (8050m in 27:08)

4 x 2000m X-Country Runs
1) 6:42 (2000m) (3:22/km)
2) 6:45 (2000m) (3:22/km)
3) 6:51 (2020m) (3:23/km)
4) 6:48 (2030m) (3:21/km)