Really suffered this morning. Another endurance building fartlek session left me smashed. My quads felt as though they had been beaten to a pulp. By the end I struggled to complete the customary post-session cool down. After the first four 1min surges (20 in total for the run) my speed started to drop and I went into damage control, just taking the session one rep at a time, and trying to build blocks of 5. Today's session turned out to be as much for the mental training as the physical conditioning.

Held the 1min surges b/ween 3:00-3:15pace, with the odd one sneaking between 3:15-3:20, and a couple of others been taken b/ween 2:50-3:05 (probably just the first 2 and the last 2). 1min easy taken at 3:45-4:00/km. Jodie F had a cracking session. It took me quite a while to surge past her when we caught each other on the course, indicating that her surges were being run under the 3:40/km pace. Once again Kim C had a blinder (brilliant form at the mo). Sat out of the sprints again today (achilles still not right just yet) and was entertained by a great sprint from Rose P who took the line honours in the 2nd group.

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) 40min Fartlek run (1e,1h x20)
3) 5 min c/down. 16km total for session.

40min Fartlek run (11.5km). Avg HR 181BPM (192MAX). Avg Pace 3:29/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)