400s and Tempo Double.

Thursday

Back for the normal 3k swim to start the day, slow again but worked through a series of 4s, 3s and 200s to get it done.

 

Down to Rushcutters Oval for the lunchtime set on a hot day that saw 7 x 400s rolling off 2 minutes followed by a 3k tempo.  Big group in attendance and nice to see a return of ‘Kenny’ – James Everett and #1 lady of the moment ‘Eastside Elle’ who was back for another solid performance keeping some of the guys on their toes.

Settled in behind the likes of Barts, Hoey, Crossy Lad, Jerome and Kenny on the first and thought I was moving OK so was therefore surprised to see only a 77 second lap recorded with the Leech and Kroney right on my shoulder.

Only marginally quicker on the second but then happy to hold for the remainder as the Leech was sometimes coming past over the final 100m of each.

Times for the set: 77, 76, 76, 76, 75, 76, 75

 

A short recovery for drinks then it was on to the 3k tempo, still feeling OK I was then keen to run around the 3.40 pace for the 3 lapper, Had to run by myself with Barts ahead and only probably Brucie Lambo to chase as Hoey and Jerome continued with some extra 400s ? (Crossy had pulled the pin by this stage ???)

Managed to go through the first lap in 3.35 that I was happy with, the second dropped to 3.38 and then just held for the last with another 3.38 to stop the watch in 10.52 average pace 3.37s

 

Great session , and I know I always say it but Rushcutters always seems to bring the best out of many whenever we train on the Oval.

 

Evening spent over in Bondi – with the regular catch up with Mikey to give my quarterly report on all things HuRTS, Two things you can always rely on with Mikey when you go to eat is (1) it will be quality food, and (2) it will be value for money.

Mr & Mrs Kenny – James & Renee were also on the invite list for the evening as we munched down on the finest ‘Red Emperor’ on offer and that food critic Giles Coren (M.Ho) would have found tough to knock.

 

 

Friday.

Easy 10k in and around the park first up before the A.B.C swim , rocked up at the same time as Paulie Hannell and Prince Ho, and once Hoey had completed 100m I just jumped on his feet for another 900 whilst he completed his 1k (done in a PB for him in 18.20?). Decided then that I was enjoying the more leisurely  pace and stayed in that lane as I then had Hoey stay on my feet for another 2 x 400s.  The Leech and Kroney in the meantime were getting dropped nearby so switched lanes to join us and between the 3 of us we all led a faster 100m effort all under 1.30s to end with.

2ks done for the day

 

Don’t normally say this but quiet weekend coming up – NO footy in the premiership as the F.A Cup comp continues. Only my mate slim Sammy Agger’s Palace boys still in and they will get a spanking this week when they take on the impressive Spurs boys.

Timmy’s tip – Spurs 3 vs. Tin Pot Palace 0

 

Will be back out to continue with the long run come Sunday

 

Have a good weekend

Train well and stay safe

Cheers