This morning was probably one of the best training sessions I have completed recently. 2 x 20min runs going 1min easy, 1min hard. All the hard efforts were below 3:05/km pace (3000-5000m race pace), and the recovery was 3:40-4:00/km pace (marathon race pace). Legs were ticking over quite well, however towards the end of each set I would slow down a bit too much when navigating corners and once a hard effort was over. Just tried to concentrate on maintaining smooth rhythm. First sub 30sec 200m today (the reps were, however, a fraction shorter than usual) which is promising for the track season coming up.

Jeff A was running well after some shin problems last week, and the group consisting of Adam L, Brett M, and Xavier B were chasing hard. Pete Fogale really ramped up the intensity towards the end (the part when the pain is near its peak and the real mental battle begins), keeping everyone honest by giving them a good shake! Very impressive.

Weighed in at 64.4kg this morning. Would be nice to be around 63kg for Canberra. If I am dillegent with my nutrition I should get close.

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) 2 x 20min fartlek runs (1min easy, 1min hard x 10reps).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

2 x 20min fartlek runs (2min walk recovery b/ween sets)
1) 5.94km. Avg HR 178BPM. Avg Spd. 3:22/km.
2) 5.91km. Avg HR 181BPM. Avg Spd. 3:23/km.

3 x 200m efforts (each effort on the 2:00min).
1) 29.82 (201m)
2) 30.30 (204m)
3) 30.26 (200m)

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 153BPM.