ERS this morning involved 1000m efforts, which are a great marker for running form. Unfortunately mine isn't so great at the moment. In previous sessions I have averaged around 2:55/km for the reps. Today it was around 3:00/km, with only two of the reps going under that mark. The difference may have been shorter recovery (going on the 5:00 rather than the 5:30), however it doesn't excuse the slower times on the first two efforts.

Silvio and Nicola P were working very well together, with Silvio setting a wicked tempo. Will be very keen to see his form over 10k, particularly the Striders after next (North Head). Sub 45 should be on the cards. Nicola showed some great speed to drive home the final rep.

Achilles is feeling better, however the legs were still quite fatigued from the hill reps yesterday. Swim form is definitely the best it has ever been, but bike and run are probably only around the 85% mark. I suppose you can't be at peak fitness all the time.

TRAINING:

AM: ERS Track Session
1) 15min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 5 x 1000m efforts (performed on the 5min mark)
3) 5 min c/down. 12km total for session.

5 x 1000m efforts:
1) 3:18 (1120m) (2:58/km)
2) 3:16 (1100m) (2:58/km)
3) 3:21 (1100m) (3:04/km)
4) 3:20 (1080m) (3:05/km)
5) 3:21 (1110m) (3:02/km)

PM: Swim Session (2.5km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 5 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)