Monday, January 18, 2016

Early Morning 3 x 3ks Efforts in Centennial


Monday ,
Normally a rest day but stunning day out and when Crossy Lad came calling for a swim it was a good opportunity to start building the ks back up. Was looking for an easy session although once Angus and Kroney rocked up I knew I was in for a tough 40 minutes ahead.

A couple of hundred warm up followed by 2 x300, 4 x 200 and 6 x 100s was the go and I was battling to stay on Kroneys feet throughout, Was pretty happy to do the first of the 200s in around 3.10 but the last two were far quicker in 3.05s.

The 100s all done in sub 1.30s that I was also happy with, first bit of speed work back in the pool since before Xmas and forgot just how hard it is.

 

 

Tuesday.
Temps up around 30 degrees again so put out my email to go early morning, unfortunately regular morning guys Jeet was working, Laura struggled to get to the park, Corky was hung-over and Birchy said he was going for a manicure (what’s all that about?) so was left to go solo for the morning.

Planned session was 3 x 3k reps at a controlled pace, just did a 2k warm up and was set to go for the faster first 1k on each rep. If the first k is the fastest the 2nd is the flattest and the 3rd by far the toughest as you come around near Fox Studio gates heading back to the cafe.

Happy enough to complete the first in 11.01 averaging 3.40 pace put was certainly working hard enough to even achieve that in all honesty. Went out slightly harder on the 2nd to take advantage of the easier start but by half way had to dig in and just managed to finish on 11 mins dead.

Really contemplated not going out for the 3rd and it was only the Stoke Heart that saw me complete the session, Pace was down straightaway but just tried to run it as even as I could. Thought about running it at less than tempo pace but kept a sustained effort up and although the slowest of the morning I was happy enough with an 11.14 finish (3.45s)

Times. 11.01, 11.00, 11.14

 

A 6k cool down (working with a client) meant 17k for the morning.

 

No sign of any of the others this morning although I did see ‘Mr & Mrs Kenny in #1 Renee and James flying around on the bikes,  Renee always offering encouraging words as I battled away, whilst Kenny was less encouraging hurling abuse and telling me to cover my fat gut up.

It was noticed though that Kenny was sat on Renee’s wheel ‘Drafting’ all the while – shame on him J

 

Rest day tomorrow although with high temps once again I may see if Crossy Lad is up for another swim set?

 

Thursday is the HuRTS Biathlon at the ABC Pool,  should be a good night, 500m swim followed by 5k run – Tommy H is going down in this one, get your money on the little Stoke battler to take him out.

Drinks to follow at the Tilbury for Durante’s leaving do.

 

Cheers

 

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