Running hills 1:17:37 12.97 km (5:59 / km) ahr:147 max:232
Walmer St Hills x 6, Kew
This was probably my best hills session of the summer. I was a bit flat on the warm up, but the hill reps themselves were good quality. I felt much stronger and quicker than in January. Consistant times and strong to the last rep.
2:36, 2:38, 2:39, 2:37, 2:35, 2:37
Running1:09:53 14.71 km (4:45 / km) ahr:144 max:175
River Run, with a lap of the tan extension, including stages 3 and 4 of the Botannical Session.
Feeling good and pushing the pace of the pack for most of the run.
No run.
All day conference at the MCG from 7:30am to 6:30pm, followed by a school picnic.
We did get a tour of the MCG, which was great. I also got to see most of the cricket pitches replaced by new turf for the footy season though.
Running intervals 1:21:38 15.14 km (5:24 / km) ahr:117 max:176
8 x 800m @ Olympic Park, then a lap of the tan.
A big session today. 800m all under 2:40, starting every 4 minutes.
We had a great group today of about 20-25. I got into a nice rhythm and was getting around without too much trouble, usually in about 6th - 8th place. I only started to feel stressed on the 8th, when the front runners increased the pace by about 10 seconds. I tried to stay controlled and finished off with about 2:35.
We then went on an extended warm down around the tan and then back to work.
Good news - My groin did not trouble me at all today.
Terrain Intervals
Macedon
2 loops of the forest with Blair prior to the OV Strategy Day at Macedon.
I felt really good in the forest today, a bit like last Saturday. This was great for my confidence after a disappointing race last Sunday.