After reading Tyler Hamilton's book on holiday I decided to try his 40/20sec on-off session. Ran 5km with 20reps (19:44 for the 5k). I can see why it is a good session for building top end...and also why it is a session best done with EPO. Ouch.
Daylight savings creates options for the Tuesday beach run. Today I headed down the nice coast bush track from Dee Why to Curly, and then cut over to the Curl Curl parkrun course for some tempo. Did 2 * 2.5km at 3:30min/k. Felt OK, but tiring towards the end of each rep.
2 * 10reps of jungle moo stairs to round out an amazing week.
Not a lot of running, but pretty physical nonetheless - chopping bananas, sugar cane etc for elephant food, and the daily core workout of bathing elephants in the river with buckets.
3 * 10 reps on a sharp little pinch hill at the elephant place. About a 1minute round trip - felt like moo stairs in the jungle. F'ing humid, but stunningly beautiful.