Training on the Tunks Park northern slope as the oval was closed due to the wet weather. Felt quite ordinary, once again not much zip. Despite this the times were an improvement on last months lactate hill session. Legs were really dead in the final reps and it was a struggle to hold the consistency. Just as well I had Vlad pushing me (coming in 5-15secs behind).

No sprints today as we were running late, however we did sneak in an extended cool down which will everyone will probably be grateful for come tomorrow. Sarah P had a fantastic session, running with Vlad and myself for the first 5 reps (although finishing around 10-15secs behind Vlad on the reps). Going into the 6th rep with an extended recovery she managed to whip in a 2:53 effort. Very exciting! She definitely has the potential to serve it up to some of the elite women in NSW within the next few years.

Scott A, Luke H, and Angela N were working very well together, with Scott working every inch of the way up the hill to keep everyone honest. Luke pulled out a brilliant final rep, charging at the hill like a bull would a matador.

Met up with Mark Newton, guru triathlon coach, to sort out my bike setup. After fiddling around with my position, we had a good chat about training. He reckons I should get stuck into some Olympic distance triathlon while I am young and have some speed, and then target the HIM distance when I am a bit older. He also supports the idea of hitting up a swimming squad, and has recommended some running squad training with some of the elites such as Peter Robertson and Christian Kemp! Although I would be blown off the back by these guys, it would be a good experience to try and stay with them for a bit.

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 knee lift #2, 2 x high knees).
2) 6 x 800m hill efforts (400mup/400mdown) (each rep going off on the 5:00min)
3) 10 min c/down. 13km total for session.

6 x 800m hill efforts (400up/400down)
1) 2:38 (829m) (3:11/km)
2) 2:39 (831m) (3:12/km)
3) 2:38 (832m) (3:10/km)
4) 2:42 (835m) (3:14/km)
5) 2:43 (833m) (3:16/km)
6) 2:42 (829m) (3:16/km)

Previous Session (23/10/08)
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)

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