A sunny 30 degree plus day, Oval in pristine condition, Chairman Tommy H back (with his NEW N.R.M.A like t-shirt from N.Y) the old favorite 10 x 400m session was on the program set for Rushcutters today.
Big crowd out and once Tom had demanded more effort from the troops we were soon off breaking into 3 groups with the first rolling every 2 mins, Barts, C.T and Tom were fast away and I led out Angus, Todd and Super Kev for the first couple coming in on 71. After about the 4th rep I ask the boys to work together but got blank looks all around as I think we were all in the same ‘hurt box’ by this time.
Got to the 7th and then I felt the pace drop slightly as Super Kev and Angus were about 5 metres ahead although the pace must have been too hot for Toddie who dropped back into the 2nd group at 5 with Laura and Craig Wisemen. Really seemed to struggle on 8th & 9th rep but lifted for the final one to cross out with a 69 as I then joined pretty much everyone else sprawled out on the grass upon completion.
Tommy asked for extra push on the reps and I think everyone delivered today with faster times all around, and there looked a lot of tired bodies at the end and that was only with 4ks done – the heat played a major part though I suspect.
Times and Heart rate for each rep were (loving this NEW H/R function on the watch).
1. 71, average h/r 116 – max 131
2. 71 159 - max 171
3. 71 157 - max 160
4. 72 154 - max 171
5. 72 149 - max 161
6. 72 160 - max 173
7. 75 153 - max 160
8. 74 160 - max 172
9. 75 157 - max 168
10. 69 170 - max 182
Great session all round , and despite feeling shocking at the end I really do think these speed sessions are the go in an effort to get those 10k times back down.
Cheers
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