Due to consistent rain from yesterday, the Tunks Park oval was closed to prevent us skinny runners from ripping it up. The contingency plan for this scenario was the northern hill ascending from Tunks. A similar session to last Thursday, however a bit shorter and sharper. Once again developing strength and power on the way up, and a fast, efficient stride on the way down. It was also good practice performing hair-pin turns around a marker, which we will need to do at the Striders 10k on Saturday.

Felt quite knackered from yesterday, and was even drained during the warm up. After the first 3 however, I seemed to hit my stride a bit better. Felt fast and fluent on the way down, however the zip and power was only just present when going up. Vlad was on my hammer for every rep, giving me a good shake (Max HR 192BPM). He is definately closing the gap, and I have a feeling he will reverse it when we hit endurance next week, with me being the one checking out the soles of his shoes. Looking at the data it is also interesting to note the time difference when the distance was shorter (i.e. when I took a wide berth around the corners). Will have to remember to work the tangents at the next road race as it seems to make a noticeable difference.

Sarah P was nailing the efforts, continuing great form from last week. Jodie F was also very impressive, particularly with the leg speed on the descents. Am not too surprised at this however, as she has been looking faster and faster on our 200m efforts in past sessions. Adam L was also pulling out some brilliant efforts- strong with both the ascent and descent. Everyone's fore-foot strike is looking great at the moment.

TRAINING:

AM: 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) 3 x 300m/200/100m hill efforts (400mup/400mdown) (2min recovery b/ween reps)
3) 5 min c/down. 12km total for session.

3 x 300m hill efforts (300up/300down)
1) 1:58 (638m) (3:06/km)
2) 1:59 (624m) (3:12/km)
3) 2:01 (641m) (3:09/km)

4 x 200m hill efforts (200up/200down)
1) 1:17 (424m) (3:04/km)
2) 1:17 (420m) (3:03/km)
3) 1:16 (419m) (3:03/km)
4) 1:17 (424m) (3:03/km)

5 x 100m hill efforts (100up/100down)
1) 35.71 (209m) (2:51/km)
2) 35.05 (201m) (2:55/km)
3) 35.11 (223m) (2:37/km)
4) 34.85 (203m) (2:51/km)
5) 34.22 (225m) (2:32/km)

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