X-Country has never hurt so much. 4 x 2000m efforts over the Tunks Park course (2 x 1000m laps) with a bit over 2 min recovery. Was really determined to perform better than last time, and I was happy with the result: 37sec faster over the same distance (session total) and my slowest time was still faster than my fastest time from Oct 16th. It is hard to improve heaps on the course due to all the switch backs and hairpin turns, however I tried to focus on accelerating hard out of the corners and picking up a faster pace on the straights.

Gradually worked into the 1st effort (feeling a little sluggish to start), got through the 2nd with a bit more discomfort, and pushed the 3rd quite hard to maintain the decent times. Really tried to wind up the final km of the 4th rep, digging very deep and eventually falling to the ground with exhaustion when I crossed the line. The accumulated fatigue was biting very badly towards the end, however I tried to maintain good form and forefoot strike.

Vlad was feeling the effects of the 'shock phase', and in particular the race from the weekend coupled with the past 2 days of hard training, finishing 10-20sec behind on the reps. Jo S was also suffering a little today, however that did not stop her from floating up the grassy hill at an incrediably brisk pace. She seems to be a natural hill runner. Steve B and Angela N were quite impressive with their finishing speed over the final stages (with Steve also ripping up the 200s at a bloody fast pace, closely followed by Jodie F whose speed is looking great at the mo). Debbie T and Kim C had a great battle over the final XC effort.

Speaking of the sprints, I was very happy with my efforts- some of my fastest yet. My next running race is a 1500m on track so hopefully I will get a decent time (would LOVE <4:05). However it is a matter of taking it easy over the next couple of days in preparation for the triathlon on Sunday. I definately need the rest.

A special mention to both Pete F and Brett M who raced the J.P Morgan Chase (5.6km) corporate challenge last night in PB times, AND backed up for the session this morning. Animals!

TRAINING:

AM: 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) 4 x 2000m X-Country runs (each rep going off on the 9:00min)
3) 3 x 200m efforts (last 40m hypoxic effort) (on the 2:00)
4) 5 min c/down. 16km total for session.

4 x 2000m X-Country Runs (8100m in 26:35)
1) 6:36 (2020m) (3:16/km) (174BPM Avg)
2) 6:41 (2030m) (3:18/km) (180BPM Avg)
3) 6:40 (2030m) (3:17/km) (181BPM Avg)
4) 6:38 (2020m) (3:17/km) (182BPM Avg)

3 x 200m efforts
1) 30.14 (216m) (2:19/km) (PB!)
2) 30.67 (211m) (2:25/km)
3) 30.85 (211m) (2:26/km)

Previous Session (Oct 16th) (8100m in 27:12)
1) 6:52 (2010m) (3:25/km)
2) 6:50 (2020m) (3:24/km)
3) 6:47 (2040m) (3:20/km)
4) 6:43 (2030m) (3:19/km)

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