TUESDAY, DECEMBER 16, 2008

Did not perform the entire track workout this morning, nor did I run at a very high intensity. Session for me and others recovering from racing on the weekend involved 2 x sets of 200m, 400m, 600m, 800m. All others performed 3 x sets with alot less recovery. Ended up running the efforts at around 3:00-3:10/km pace, no matter what the distance. A little lethargic, but not too bad by the end. Definitely better off for haing run rather than slept in.

Sarah P was having a blinder of a run, and Adam L ran out of his skin to stay not far behind. looking forward to see how these two perform at their next race.

TRAINING:

AM#1: 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) 2 x (200m, 400m, 600m, 800m) (90sec recovery b/ween each effort) (5min recovery b/ween sets)
3) 5 min c/down. 8km total for session.

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
(15sec recovery)

AM#2: 35min spin. Avg HR 156BPM (183Max).

PM: 40min spin.