Wednesday, July 1, 2015

Double Header - Hills and 5k Tempo.

If Tuesdays session was one of my favorites with a  massive crowd then today’s was in stark contrast.
Only about 10 of us were there for the tough ‘Double Header’ of a session that is 20 minute hill repeats followed by the 5k tempo around the Domain. Still , a nice little team that consisted of Gleeso, Taffy, Cialis, The Happy Hammer (James), J.W, Toby, Billy Batt and few others who I still don’t know, with Razor joining in later.
Toby hit the front from the off whilst I tucked in with new guy Sam for the first rep that measured 250 round trip, then Sam started to work into it and was never headed after that. I was happy just to keep ticking the minutes over and around the 8 minute mark went past Toby.  Not even 10 minutes in and thoughts run through my head that I wouldn’t make the 20 but lapping Glesso, Taffy, and Billy gave me some assurance that I wasn’t run too badly and held steady for the second half.
Ended at the top of the hill completing 18 reps within the 20 minute set for 4.7ks in total
A couple of minute recovery whilst we made our way back to the Stone Gates for the 5k tempo and it was Razor and Worsick that I tucked in with for the easier 1st kilometre going through in 3.47 Started to feel it around Mrs. Macs and coming back up the hill as the pace dropped as once again I was just hanging in. Tried to lift again coming around for the 2nd lap but it wasn’t much in truth as I found myself having a little battle with Cialis (Christian).
Managed to get back to the Stone Gates in a time of 18.53 averaging 3.55s that wasn’t too bad although it was some 150m short by the GPS
K splits were: 3.47, 3.55, .353, 3.58, 3.16 (850m)

Bloody tough set that one but great training for City to Surf in 5 weeks and I’ll be making sure the team gets back out for that one again before the big day comes around.

Rest day tomorrow running but will hit the pool.

I think most are heading to the Gold Coast either tomorrow or Saturday? I will be giving my form guide on the guys tomorrow on how I see things panning out. One thing I do know though is that if Enda doesn’t come away with running sub 74 minutes then he really wants to give it all away – especially after all the holiday and run camps he’s had abroad recently.
Also just had a word with some of my friends in the Goldie and they have the following message to give to both Birchy and Jeet in preparation for the Sunday arvo session.

Birchy & Jeet, think the girls have something to tell you ?

Cheers

No comments:

Post a Comment