It was the start of our 2nd week of endurance (onto lactate next week), and the session lived up to its name. 3 x 3000m efforts (inspired by Saturdays race), which really tested the speed endurance. The times were alot better than when we last performed this session (Sep 4th), and the recovery time was 30sec shorter.

I led the first one from start to finish, hitting a good rhythm and feeling quite comfortable the whole way. 2 laps into the 2nd effort, Vlad 'the endurance man' Shatrov took the lead and really bumped up the pace. I was definately hurting and pushing to hold on. This was exactly what we needed as the pace was slowing a fraction. Snuck ahead over the final 200m to finish a snippet in front. I tried to pace out the 3rd effort for a bit but after 1 lap Vlad decided we needed a fuel injection and hit the front again. Was steeling myself to have a crack over the final 2 laps, however Vlad had the same idea but with 3 laps to go. This took a bit of sting out of my legs, so it wasn't until 600m to go that I hit the front to wind it up. Very surprised and happy with how well we ran today. The training seems to be working.

Cameo appearance by Rachael Galetti who is preparing for the Central Coast Half Marathon OR the run leg as part of a team at Canberra HIM. She was actually running quite well, proving that sneaky training does work! Adam L and Tim B were on fire, and Jodie F was serving it up Pete F and Brett M (who were serving it up to each other). Rose P was running very well too, giving Steve L.J a good shake.

The sprints were hard and fast, and the first one was one of my fastest ever. In the 2nd I slowed a little, and on the 3rd a great big brute of a dog tried to jump all over me. Despite this the time was still OK (I remember thinking as I heard the dog coming up behind me 'Damn! Tim is catching me!). That probably gave me a little kick along.

Went quite hard in spin, however the Tuesday mid morning class is probably the time to do it. I can recover over the rest of the day in time to hit up a hard cycle/run Wednesday morning.

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) 3 x 3000m efforts (each effort on the 12:00).
3) 3 x 200m sprints (last 40m hypoxic effort) (each effort on the 2:00). 5 min c/down. 16km total for session.

3000m efforts:
1) 3070m in 9:28 (3:05/km)
2) 3080m in 9:35 (3:07/km)
3) 3080m in 9:46 (3:11/km)

3 x 200m efforts (each effort on the 2:00min).
1) 30.14 (215m) (2:20/km) (PB!)
2) 31.26 (206m) (2:32/km)
3) 30.62 (205m) (2:29/km)

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

Previous Session:

3000m efforts (each effort on the 12:30):
1) 3050m in 10:03 (3:18/km)
2) 3040m in 10:01 (3:18/km)
3) 3010m in 9:55 (3:18/km)

AM#2: 41min spin. Avg HR 158BPM (Max185)