TUESDAY, JANUARY 6, 2009

First ERS session for the year and it felt great to get back into it. There were a few people absent due to holidays, however many of the regulars were there. The 40min run would have been a struggle for me without the surges, but I'm glad I got through it. Nothing like jumping in the deep end! The surges (2,4,6,8,10min) were run between 3:20-3:35/km pace. The 2 and 4min efforts were closer to 3:20, however I had to really push the longer ones to hold them around the 3:30 mark. Crossed the 10k mark in around 35:30, so I am probably in sub 35min 10k form (only just!).

Sprints were really nasty. My achilles has been playing up terribly and the more powerful shorter bursts seem to aggravate it. Appaling times but it was hard to really give them a nudge. Will give it a good stretch and treatment.

TRAINING:

AM#1: ERS Track Session
1) 20min 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 (3e,2h,1e,4h,1e,6h,1e,8h,1e,10h,3e)
3) 3 x 200m sprints (performed on the 2:00)
4) 5 min c/down. 18km total for session.

40min Fartlek run (11km). Avg HR 176BPM (186MAX). Avg Pace 3:38/km.

3 x 200m sprints
1) 33:17 (200m) (2:46/km)
2) 33:53 (203m) (2:45/km)
3) 31:20 (201m) (2:35/km)

AM#2: 44min spin. Avg HR 160BPM (185MAX).