Running Club at Lane Cove this morning was one of the more successful sessions we have had in a while. A 40min run with 3 x 5min surges, ideally a bit faster than 10k race pace. The group covered around 1km more than when we last performed this session. During the surges I ran with Adam, Pete and Jodie, holding around 3:40-4:00/km pace. HR was within my limit and the pace felt smooth and comfortable which was very pleasing. Seemed to find that rhythm and fluidity that I have been lacking recently. Debbie had a great session, finishing with a very strong final km.

Followed the run with double spin. Once again my HR was controlled for most of the session, however it did sneak a little over my limit in the final 20mins. Feeling good (its about time!)

TRAINING:

AM#1: 40min run (9.1km). Avg HR 145BPM. Avg Pace 4:27/km.

AM#2: 80min spin. Avg HR 147BPM (181Max).