Despite the wet weather, we still had a good turn out for ERS this morning. We were still a few short due to injuries, with Vlad (scratched from CHIM due to knee injury), Luke (in doubt for CHIM due to rolled ankle just yesterday), Jo and Pete (both having a rest week before taking part in the CHIM Teams race) being notable absentees. 1km reps were the order of the day, providing the perfect balance between speed and endurance. All those performing the tapered session (3 x 1km off 4min rest) were left feeling sharp and fast, and all those performing the full session (6 x 1km off 2min rest) were left feeling absolutely stuffed.

I myself performed 3 x 1km efforts on the 7:30, allowing myself a little over 4 min recovery which felt just about right. The first rep was a little sluggish but still a respectable time (sub 3:00/km). On the second rep I hit a fantastic rhythm, holding good technique and it felt as though the legs were tracking over perfectly. The third rep felt much the same and I finished both of these last two reps in a smooth controlled manner (no sprinting for the line), and at a brisk pace of sub 2:50/km avg. These are my fastest 1km reps to date. Although they were both performed off extended recovery, it is a good confidence booster and it is also handy to know that I can run at those speeds. By the end I felt worked but with plenty left in the tank.

Adam had an absolute blinder of a session, averaging 3:30-3:45/km for each rep. Jodie is also looking in great form, running not far behind the barnstorming Adam. There was some great action in the second group running around Tunks, with Silvio, Kim, Debbie, Angela and Scott all shooting to the front to pace and challenge each other.

TRAINING:

AM#1: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:00/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 3 x 1000m efforts (each rep going off on the 7:30min)
3) 5 min c/down. 10km total for session.

3 x 1000m efforts
1) 3:15 (1110m) (2:55/km)
2) 3:09 (1130m) (2:47/km)
3) 3:10 (1130m) (2:49/km)

Previous Session (6 x 1000m, each effort on the 5:30)
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)