Back down to Tunks Park for some cross country action. 3 x efforts gradually decreasing in distance, with a hard 400m run after each effort. Most of the guys treated it as a standard endurance set taking each run at their fastest pace possible, however those tapering for Canberra HIM only pushed hard on the final 1000m of each effort (with the final 1k run as a flat out TT), and taking all other laps at HIM race pace.

Ran the first 2 laps of the 3000m effort, and the first lap of the 2000m effort with Sarah P. We were holding a very steady pace, well under 4:00/km which is impressive on a course with so many hairpins and that nasty hill. Vlad ran much of the 3000m effort with us but had to drop out with a knee injury which has been plaguing him recently. Felt comfortable at that pace and was able to pick it up by around 30secs/km over the final lap of each set. Was giving myself 4 mins recovery after the 400m effort in order to maximise recovery and maintain the quality of the session without driving myself into the ground. It also allowed me to run with Sarah and Adam (who is linking together some great track sessions) for a bit.

Silvio was punching out some solid reps over the tactical course, working hard on the straights and demonstrating a great turn of speed to finish off each effort. Will be interesting to see him in action during speed week. Rose P also had a brilliant sprint finish to each of her efforts. Very impressive.

TRAINING:

AM: ERS Track Session
1) 10min 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) 1 x 3000m, 1 x 2000m, 1 x 1000m X-Country runs (each effort followed by a 30sec break, 1 x 400m, 4min break)
3) 5 min c/down. 12km total for session.

3000m X-Country Run (with 400m)
> 3:46 (1.02km) (3:42/km)
> 3:53 (1.03km) (3:47/km)
> 3:19 (1.04km) (3:12/km)
> 1:19 (442m) (2:59/km)

2000m X-County Run (with 400m)
> 3:56 (1.02km) (3:52/km)
> 3:18 (1.04km) (3:12/km)
> 1:15 (443m) (2:51/km)

1000m X-Country Run (with 400m)
> 3:11 (1.04km) (3:03/km)
> 1:14 (446m) (2:47/km)