Monday, January 4, 2016

3,2,1 minute efforts x 4 (60 seconds break) with Eastside Elle.


The ‘Big Wet’ continued in Sydney town but it didn’t stop the HuRTS Holiday morning hardcore crew from getting out first up for a Fartlek session around Centennial Park, Joined by Ant Donnelly, Birchy, Laura and ‘Eastside Elle’ (once again) we were lucky with a break in the weather as we cruised an easy couple of ks warm up.

Session was 3,2,1 minute efforts x 4 with a 60 second break between each rep – turning before the start of the 3rd rep and trying to get back to the starting post that was the cafe.  Went out strong but needed to as Laura wasn’t far behind during the first set. Then noticed on the 2nd that although I may have been slightly quicker she was holding the recoveries at a faster pace. Felt the pace drop during the 3rd 3 minute effort and really had to dig in as Laura was then starting to lead out.

Once the 3rd was done then you know you are home and with Birch, Ant and Elle in sight it helped to keep us honest as once again Laura pushed the pace to ensure we both got home. I managed a 12 second negative split but the others were closer to 30 seconds that was pleasing to see.

Despite the hectic Xmas and New Year season I feel as if I’ve managed to come out the other end in not too bad a shape, my speed work is OK but will need to work on the longer stuff over the next few months. Laura is already looking stronger and that’s just in a few weeks and here’s hoping for a injury free year for her. Birchy even after 30 days continuous beer drinking is moving well and ‘Our very own Eastside Elle’ has come on leaps and bounds since moving from the Dark Side.

Just shy of 9ks for the set in 36 minutes averaging 4.03s and after a cool down lap with L.J made it over 15ks for the morning.

 

Cheers

 

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