THURSDAY, JANUARY 22, 2009

Missed out on the ERS hill session at Tunks this morning as I was saving myself for a Mark Newton track session with the HERT squad in the evening. Was happy to bypass the hills- everyone was suffering! Pete F was launching a massive assault on the hills, demonstrating a great blend of power and endurance. Neil found a new max HR, and Sandra and Roseanne were looking strong from start to finish.

It was as hot as hell at ES Marks athletics track in the evening. Joined in with triathlon coach Mark Newton and his squad for the session. While Vlad was hamming it up with the likes of pro triathlete Christian Kemp, I was going through the paces of a more mild taper session in preparation for Canberra this Sunday.

Running closely with elite triathlete Troy Drinan, the run efforts were performed at a controlled tempo pace, slightly faster than race pace. We were aiming for 3:15 for the 1k effort which was spot on, then 90-95 secs for the 500s. Must have had a little rush of blood on the second effort as it was 10sec too quick. All three efforts were followed by an easy 300-350m jog. The 200s (performed on the 90sec) were taken at around 95% (reps 1,3 and 5), and alternated with easier efforts at around race pace (reps 2 and 4).

TRAINING:

PM: HERT Track Session
1) 5min warm up (5:00/km) PLUS Drills (forefoot running, prone static knee tucks)
2) 1 x 1000m, 2 x 500m, 5 x 200m
3) 5 min c/down. 6km total for session.

1 x 1000m efforts:
1) 3:13 (1030m) (3:08/km)

2 x 500m efforts
1) 1:34 (525m) (3:00/km)
2) 1:22 (498m) (2:46/km)

5 x 200m efforts (1 hard, 1 easy)
1) 33.45 (211m) (2:39/km)
2) 41.02 (201m) (3:24/km)
3) 32.15 (223m) (2:24/km)
4) 39.04 (199m) (3:16/km)
5) 31.77 (216m) (2:27/km)