Felt quite flat today. Then again when running a hill session it never really feels fluent and smooth. We had 6 x 400m efforts uphill then 400m efforts downhill, pushing the pace for the entire 800m. The aim on the downhill section was to develop a fast leg turnover and a good descending technique (forefoot running focus). Struggled with power on the uphill, but felt speedy coming back down. Will be interesting to compare results when we do this session again in the future.

Avg speed for each effort was b/ween 3:10 and 3:20/km, which is around ideal 10k race pace. Vlad was not far behind on all 6 reps, and Xavier and Sarah were running very well together, sharing the lead and working off each other (Jeff did a good job pacing them up the hill before an easy descent). Brett M is hitting some amazing form and seems to slice up the hills like a well oiled machine. Am looking forward to seeing his time on the hilly Lane Cove striders course next week.

The sprints (5 x 200m) at the end really hurt. Managed decent times on the final two. Stephen L.J. stepped up to have a run with the front group, and Angela N ripped out some bloody fast sprints. The whole group is looking alot faster over the shorter distances.

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) 6 x 800m hill efforts (400mup/400mdown) (each rep going off on the 5:00min)
3) 5 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.

6 x 800m hill efforts (400up/400down)
1) 2:42 (834m) (3:15/km)
2) 2:46 (833m) (3:20/km)
3) 2:43 (841m) (3:15/km)
4) 2:42 (838m) (3:14/km)
5) 2:45 (841m) (3:17/km)
6) 2:41 (857m) (3:09/km)

5 x 200m efforts
1) 30.22 (198m) (2:33/km)
2) 31.32 (201m) (2:35/km)
3) 30.72 (199m) (2:34/km)
4) 30.77 (213m) (2:24/km)
5) 30.60 (210m) (2:26/km)