The track sessions are killing me at the moment. 4 x 2000m efforts, gradually getting slower (unfortunately). Quite pleased with the first effort, then happy that I was able to pull back a bit of time on the final rep, but would like a bit more consistency. After the first rep I felt dead. Have compiled a whinge list as to why I may not be running at top pace at the moment:

> Achilles issues. Losing a little bit of power and speed as a result.
> Poor sleep. The last 3 sessions I have had 5 hours or less sleep the night before.
> Hard cycle sessions the day before.

Good to identify these issues as it will allow me to address and manage them accordingly. Adam L, Sarah P and Jodie F are in superb form. They have been stringing together some very fast sessions lately. Pete F and Scott A showed some great heart, with both of the lads having unbelievable finishing reps. Shows some great mental discipline to push so far into the red at the death of the workout.

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) 4 x 2000m efforts (performed on the 9min mark)
3) 5 min c/down. 14km total for session.

4 x 2000m efforts:
1) 6:52 (2210m) (3:07/km)
2) 7:00 (2210m) (3:11/km)
3) 7:08 (2180m) (3:16/km)
4) 7:01 (2180m) (3:13/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)