Ethi

Last night, bit of a big sesh. 3 sets of 30s, 45s, 60s, 90s, 2 mins, 3 mins hard all with 1 minute jog recovery in between and 3 minutes passive in between each set. Started off a bit conservatively but the 3 minutes hurt a bit. The second set wad much harder but we were going faster so no worries. Pretty tired by the end of the second but then Shermo said we had to kill it the last set so we pretty much flew. Nearly travelled a km in the last 3 mins. Really happy trained well 10.8km of hard work but 13.2km all up. Have a really flat and fast 10km race this weekend and I'm going to try and hit 35:00. Do you think this is reasonable?

Time

Yesterday did an easy 8km in 39:06, then had a bit of a big night at a party and woke up in the morning feeling pretty rough. Got up though and headed up to Ferny creek for a Sunday long run with the club. The run definitely helped and I was feeling much better after a km. Did the joke of a hill and managed to win up it even though me and Haffie had a bit of a tussle for the finish. Got through the rest of the run in reasonably high spirits. Was really muddy and well which added to it. Definitely my favourite place to run. Don't know the distance but would've been around 16- 17km in 90 mins.

We love running

Tom was back tonight after 6 months in Europe, good chat with him and its good to have more people getting down. Haffie has a race on Saturday so we decided since there was only 3 of us, just to do a taper with him and a big cool down. Started off with the 1km rep, I was pretty nervous since I haven't done an all out 1km in a while. Hit 800m in 2:08 and 1km in 2:44, so happy with that, 5 second Pb. Really pleased. Then the 600m, such a struggle after the k, the last 200m really hurt but still a solid time of 1:32. Then the 300m, I started off pretty quick and managed 43s which I am happy about also. So a pretty productive session, speedwork is fun. 7.9km all up.

3 x 1200m and 3 x 1200m Tabata

Bit of a struggle last night, rocked up to training with Nick, Haffie, Jasper and Declan. I was feeling flat but we all have those days. Started off with 2 of the 1200's the first one in 4:03 and it felt much harder than it should've. Second was in 3:52 which hurt more but the time was worth it. Then 2 tabata laps, took it too easy on the first and really went for it on the second which was good. Then a final fast 1200m in 3:47 was okay but wanted a better time. 9km all up.

Distance

Forgot to mention on Thursday at the race also ran went through 3km in a Pb time which was a bit of a confidence booster. Saturday did a long run of 17km in 1:21:09. Felt pretty good although legs were pretty sore in the last 4k but that's normal. Today did 9.7km in around 46 mins. Have a soccer gane as well this afternoon so lots of km's this weekend.

State Schools Cross Country Bundoora Park

So today had the biggest of the cross country races. It was pretty windy and a relatively hilly course although not as bad a Regionals. Started off quick up a hill then turned straight into a mud patch. Spikes helped so much and I continued to try and get into a better position. Went through the first km in 2:58 so really fast. Kept going and started to hurt earlier than usual because of the quick start.  Next km as 3:14 so still fast. Stuck on a guy but he soon dropped me. Then another hill through the mud patch again for the second lap and the third km in 3:20. Really struggled then and lost some more positions hitting the 4th up yet another hill in 3:34. Then for the last km in 3:18 I was exhausted. Really muddy because of the recent rain and my shoe was nearly pulled off around 2km in. Stoked with the time 16:26 and 17th position.

Taper

Did a bit of a strange taper for our race on Thursday. 20 x 80m sprints and it was harder than I thought it would be. Pretty fun though, resting up today.