THURSDAY, JANUARY 8, 2009

Threshold endurance work over the Cross Country course at Tunks. Got through the first one OK, however the next two were a real battle (particularly mentally for myself). Luckily I had Vlad helping to pace me over the first half of the rep before I took over to bring through the 2nd half. Slowly getting back to some decent running form.

Gave the sprints a miss, however I really enjoyed watching the battles from the sidelines. Angela N blitzed the first one, however Neil J took out the last two (all that sneaky Ironman sprint training he has been doing!). Kim C was also very impressive. Am predicting a pretty substantial PB for him when he next runs a 10k.

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) 3 x 3000m X-Country runs (2min recovery b/ween each)
3) 5 min c/down. 15km total for session.

3 x 3000m X-Country efforts:
1) 10:51 (3080m) (3:32/km)
2) 10:56 (3070m) (3:34/km)
3) 11:00 (3100m) (3:33/km)

AM#2: 43min spin class. Avg HR 157BPM (181MAX).