Well my session was a shambles. The plan was a 45min fartlek run (30sec easy, 1min hard), however at about 22mins a wicked cramp came up under my right rib cage. This forced me to gradually slow down to shuffling 6:00/km pace, after which I pulled the pin at 25mins and went for a 5min walk. Feeling better, I picked back up at the 30min mark with the intention of finishing the final 15mins, however I mis-calculated and finished after 14mins (I should have realised when I finished with a 90sec surge). Fortunately no one else took notice of my 'guidance'.

This was the first time I have had a stitch running since the Kurnell Sprint Triathlon in March. I tried to 'breathe' it out, but to no avail. Reasons for the stitch could be: 1) poor nutritional choices yesterday (only minor, however I did have an upset stomach in evening spin last night); 2) talking whilst running. As I talk when I run at all ERS sessions, it is most likely the nutrition. However I have also run after some less than wise nutritional choices, so perhaps it is a combination of the two mixed with a little bad luck.

In the end it was still a session involving fast running with a high heart rate and lots of sharp 1min surges. The surges were faster than 10k race pace (2:50-3:10/km) and the recovery was at marathon race pace (3:40-4:00/km). The 200s were quite fast for me, averaging under 2:30/km and maintaining hypoxic for all three. Hopefully I can take that speed to the track for the NSW 3000m Champs this Saturday.

Vlad belted out a solid run (despite experiencing the initial signs of an oncoming flu), backing up from a big weekend of running (and drinking at Derby Day). Jeff was once again leading out the peleton, with Adam L looking good not far behind. Scott A made his ERS debut. Fantastic to see he has not lost his killer instinct and willingness to drive himself into the ground at each training session. Dave 'the buffalo' Pound clocked up some valuable k's into those tree trunk legs of his, and Angela N was bloody impressive in the sprints (as usual).

Shambles continued into the day as I forgot my spin cycling shoes. Made up for it with a 40min session on the wind trainer in the evening. Legs were a litle fatigued and my HR stayed low for most of the session, however towards the end the HR crept to between 150-160BPM and I found a good rhythm with my legs.

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, 1 x high knees).
2) 1 x 25min fartlek run + 1 x 14min fartlek run (30sec easy, 1min hard).
3) 3 x 200m efforts (last 40m hypoxic effort). 5 min c/down. 18km total for session.

Fartlek runs (5min walk recovery b/ween sets)
1) 25min run (7.28km) (3:26/km)
2) 14min run (4.27km) (3:17/km)

3 x 200m efforts (each effort on the 2:00min).
1) 31.02 (213m) (2:26/km)
2) 31.29 (219m) (2:23/km)
3) 30.59 (207m) (2:28/km)

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

PM: 40min cycle (wind trainer). Avg HR 139BPM.