THURSDAY, DECEMBER 18, 2008

Speed session at Tunks, and damn the body hurt. Was not feeling crash hot in the warm up, but I decided to knuckle down and complete the full session anyway. The recoving athletes had a slighly reduced load and much reduced intensity. Struggled the whole session and felt as though I was forcing each rep. They did not come very fluently. I think initially the efforts were quite fast however, despite the generous recovery I fatigued as the session progressed.

Not too sure how accurate the 100m times are due to my own reaction time in starting/stopping the Garmin. They were all at maximal pace around the curve of a grassy oval. Not ideal for a 100m PB, but the training stimulus will do the trick.

Adam L had another great session and was only seconds behind me. Tim B popped in some very fast efforts, occasionally besting Adam to the finishing cones. Kim C was the work horse for the morning, charging out hard on each rep and showing the others how to do it. He has improved alot in recent weeks. Can't wait to see how he goes at the next Striders 10k in February.

TRAINING:

AM: ERS Track Session
1) 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) 3 x 400m, 4 x 300m, 5 x 200m, 6 x 100m (2min recovery between each rep)
3) 5 min c/down. 10km total for session.

400m efforts:
1) 1:10;97 (441m) (2:41/km)
2) 1:11:03 (442m) (2:41/km)
3) 1:11:18 (433m) (2:44/km)

300m efforts:
1) 49:60 (302m) (2:44/km)
2) 50.45 (325m) (2:35/km)
3) 51:45 (318m) (2:42/km)
4) 50:84 (321m) (2:38/km)

200m efforts:
1) 31.67 (206m) (2:33/km)
2) 31.67 (209m) (2:31/km)
3) 31.77 (211m) (2:31/km)
4) 31.03 (206m) (2:30/km)
5) 31.08 (215m) (2:25/km)

100m effforts:
1) 15.12 (108m) (2:20/km)
2) 15.13 (101m) (2:30/km)
3) 15.20 (104m) (2:26/km)
4) 15.30 (99m) (2:35/km)
5) 15.47 (106m) (2:26/km)
6) 15.40 (111m) (2:19/km)

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