A tapered track session at Tunks Park to kick off the day. 400m easy followed by 200m hard, repeated x 4/3/2, taking a generous 3:30 min recovery between each set. Treated as a sharpening set to get the HIM athletes ready, the idea was to take the 400s at HIM race pace, and the 200s at 5k race pace. I probably went a little bit faster than I was supposed to (3:30-3:50/km for the 400s, and 2:45-3:05 for the 200s), however I felt fluent and in control.

The other athletes went a fair bit harder (and longer), hitting out 200m easy, 400m hard x 5/4/3 (with 2min recovery and 3 x 200m sprints to follow). Sarah was running very well and Adam was just a little bit behind her, having a great session. Angela was keeping Luke (tapering) honest, before blasting the field in the sprints.

TRAINING:

AM: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) (400e,200h x 4), (400e,200h x 3), (400e,200h x 2), (3:30 recovery b/ween sets)
3) 5 min c/down. 12km total for session.

400e, 200h x 4
> 9:02 (2.63km) (3:26/km)

400e, 200h x 3
> 6:40 (1.97km) (3:23/km)

400e, 200h x 2
> 4:27 (1.31km) (3:24/km)