Very tough speed session around the Tunks Park track this morning. The nature of the workout (40min session with brief rest between efforts) turned it into a good endurance builder as well. My 200s to start were not that flash (only one under 2:30/km pace) and I really struggled in the final 200s as well. The 400s felt very hard and over the final 4 reps I could feel my legs blowing up towards the end. Vlad was a little behind, however he was killing the 400s on Tuesday (the session I missed out on) coming in around the same times I was today (even faster on some I believe..). The times were around 2 secs faster than when I last performed this session 2 months ago, which is very pleasing.

Angela was in her element, absolutely slaughtering the early 200s, then coming back to lead out the final 200s. Jo S was right on her tail (not only can she climb, but she is a very handy sprinter too!), and on the final rep Scott A pulled out a ripper to give Angela a good push. Kim was the pace maker for the 400s running hard from the front, with Debbie T and Vikki Q demonstrating brilliant leg turnover to close the gap over the final 200m.

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) 4 x 200m (on the 2:00), 8 x 400m (on the 3:00min), 4 x 200m (on the 2:00)
3) 5 min c/down. 12km total for session.

4 x 200m
1) 32.04 (210m) (2:32/km)
2) 31.77 (209m) (2:32/km)
3) 31.72 (208m) (2:32/km)
4) 31.55 (213m) (2:28/km)
8 x 400m
1) 1:12 (438m) (2:45/km)
2) 1:10 (450m) (2:37/km)
3) 1:11 (441m) (2:42/km)
4) 1:11 (441m) (2:41/km)
5) 1:11 (443m) (2:41/km)
6) 1:11 (439m) (2:42/km)
7) 1:11 (438m) (2:44/km)
8) 1:10 (444m) (2:38/km)
4 x 200m
1) 32.55 (206m) (2:38/km)
2) 32.14 (208m) (2:35/km)
3) 32.14 (211m) (2:32/km)
4) 31.83 (209m) (2:32/km)

Previous '400s' Session (Sep 23)
1) 1:11 (436m) (2:44/km)
2) 1:12 (434m) (2:48/km)
3) 1:13 (438m) (2:47/km)
4) 1:13 (428m) (2:51/km)
5) 1:13 (437m) (2:49/km)
6) 1:12 (435m) (2:46/km)
7) 1:13 (441m) (2:47/km)
8) 1:12 (438m) (2:46/km)
9) 1:13 (442m) (2:47/km)
10) 1:13 (435m) (2:49/km)
11) 1:12 (455m) (2:40/km)
12) 1:12 (441m) (2:44/km)

Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45sec holds.
(15sec recovery)