Tuesday - 8 x 5 mins

I took it very easy yesterday, I was completely beat after the weekend so slept in and got the train to work, just doing a recovery run home.

BIKE
Boundary riders this morning, my calves were tight and sore when I got up, but after staggering around the house they loosened up a bit! It was a medium sized bunch and they went off fairly fast, I had to really concentrate and keep spinning to keep up.

I felt strong on Roseville, I’m definitely getting better at that hill. It’s been consistent enough now to call it an improvement. The pace line was a bit all over the shop so definitely a lot slower than normal, but I’m not complaining. I managed to keep up until the BA lights so that’s twice in a row and a new record for me! Went ok up Parrawi but dropped on Military Road. By then my legs really didn’t have much left.

I do like this new plan of mine of intentionally keeping the gearing easier than I would normally and trying to focus on spinning, it’s feeling good.

RUN
I was apprehensive about how much HuRTS would hurt today as my legs are still pretty tender after Sunday, they copped a real beating having been pounding hard downhill at Woodford to Glenbrook. The session was 8 x 5minutes (90 seconds recovery) from the Opera House gates and the crowd was HUGE! All the usual suspects plus a bunch of guys I’d never seen before. Steve came for a few reps, Greg came to say hi before going on one of his first runs back from the busted foot and torn calf.

Anyway I pushed pretty hard on the first couple of reps, trying to stay with a little pack. I managed to keep somewhat around Mark on a few rep, quite near Springer on a couple, I basically just found people a little bit faster than me and stuck to their heels! I went a lot further in the 5 minutes than I have before in these sessions, I used to get to the very tip of Mrs Macquaries Chair, but this time I got there at about 4:15 and kept going down the hill and halfway to the Boy Charlton pool. The first 6 reps I kept about the same pace. The 7th I was dying in a ditch. I managed to grab hold of Tom when he came past me (he was taking it very easy with running Gold Coast on Sunday) and stuck with him as it seems his “easy recovery” pace is about the same as my top speed! A much slower rep, finishing 50 metres or so back from my previous mark. Running the final rep was torture until again Tom came by and I managed to hang on, it really saved me. I’m going to miss these sessions while I’m in Canada.