Very tired during the session, but happy to have completed it. There were too many moments where I felt like dropping out. Gradually got slower over the fartlek efforts, generally starting well with the 1000m efforts, losing it over the 800s and 600s, then finishing well on the 400s. I really should get slightly faster as the distance decreases. The 2nd set was a fair bit slower (fatigue seeping in), however the 400m finish was good. Legs were definately feeling the pinch from Sunday's race. 200m easy was run in around 55-60sec. Vlad finished each run around 150m behind.

The sprints felt very slow and the hypoxic component was a major struggle, however I managed to just make all three. Was surprised that the first two were under 2:30/km pace. I was sure they would be closer to 2:40/km.

Fantastic group running from Pete F, Brett M and Steve B (who, along with fellow ERS athlete Neil J, raced Nepean Tri on Sunday). The highlight was the final 400m effort, with Pete hitting an early lead and pushing hard from the front to hold it to the line. Brett and Steve were bearing down on him like a pack of baying hounds.

TRAINING:

AM#1: ERS Track Session
1) Easy 10min walk/jog + 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 2 x 3.6km fartlek runs (200e, 1000h, 200e, 800h, 200e, 600h, 200e, 400h) (3min recovery b/ween efforts)
3) 3 x 200m efforts (last 40m hypoxic effort) (on the 2:00)
4) 5 min c/down. 15km total for session.

2 x 3.6km fartlek runs
1) > 3:11 (1110m) (2:53/km)
> 2:36 (891m) (2:56/km)
> 1:57 (670m) (2:56/km)
> 1:14 (438m) (2:51/km)
2) > 3:16 (1100m) (2:59/km)
> 2:40 (888m) (3:00/km)
> 2:01 (672m) (3:01/km)
> 1:14 (451m) (2:46/km)

3 x 200m efforts
1) 31.26 (219m) (2:23/km)
2) 32.02 (215m) (2:29/km)
3) 32.27 (211m) (2:33/km)

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

AM#2: 40min spin. Avg HR 158BPM (184Max)