Bloody hard ERS session. Felt totally flogged. Performed 400m efforts as a continuous run with an easy 200m float recovery between each (taking around 60sec @ 4:30/km pace). First couple were acceptable, then my lack of running endurance was exposed. Gradually blew out to a 78sec lap in the 3rd set (my 1k efforts the week before were at a faster pace) before Vlad attacked and got our times back to a more respectable level.

In fact, Vlad, who is coming off a hard racing period and a reduced training load, is gradually closing the gap between us in these sessions. Am scared to think of what he will be doing in a months time when he will be deep into a solid triathlon training program.

Rose P and Li S were working really well together (great to see that Li's knee is getting better). Diana and Jo S were also pushing the efforts, sharing the pacing and running bloody fast on each 400. Don't know what Jeff A is on, but it definately kicked in during the sprints where he ripped up the first 100m. Perhaps it was the influence of Pete F, who went flat biscuit after being bumped into the starting group.

Was much more subdued during the AM spin class at Willoughby, and felt alot better for it. Went for a quick splash in the pool and found myself battling over the massive waves set by the aqua class in the lane next to me. Copped a rump or two which sent me crashing into the side barriers of the pool. Probably a good specific training session for the swim start in a triathlon.

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 bounding strides, 2 x high knees).
2) 3 x 400m sets (200m easy, 400m hard, x5/x4/x3) (2min recovery b/ween sets)
3) 3 x 200m efforts (last 40m hypoxic effort)
4) 5 min c/down. 14km total for session.

5 x 400m (11:08)
1) 1:12 (444m) (2:42/km)
2) 1:14 (448m) (2:46/km)
3) 1:15 (448m) (2:49/km)
4) 1:16 (447m) (2:50/km)
5) 1:15 (451m) (2:47/km)

4 x 400m (9:02)
1) 1:15 (449m) (2:49/km)
2) 1:17 (449m) (2:53/km)
3) 1:17 (445m) (2:54/km)
4) 1:16 (450m) (2:51/km)

3 x 400m (6:41)
1) 1:18 (447m) (2:55/km)
2) 1:13 (451m) (2:43/km)
3) 1:15 (452m) (2:46/km)

3 x 200m efforts
1) 30.70 (211m) (2:26/km)
2) 31.70 (209m) (2:32/km)
3) 31.94 (211m) (2:31/km)

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


AM#2: 44min spin. Avg HR 149BPM. + 1k swim (19:34)