Tuesday 14th October

An introduction to ERS. Its a great group which has grown and currently has around 20 runners in the group. James Swadling (My training buddy) runs this squad and he does a great job of planning out the sessions. Everyone their has their own goals and abilities which is fantastic, as everyone supports eachother in what they trying to achieve. Usually we meet at Tunks park Tuesday and Thursday mornings for a 5:50am start.

Run am
40 minutes base run to warm up
2 * 20 minutes with 2 min recovery. Did approx 11.5km in the two efforts.
The 2o minute efforts were 1 min easy 1 min hard. Goin on about 5km race pace.

Man that hurt, I was wearing the newtons and calves burnt up badly towards the end, but I know my running has dropped off in the last few months with all the travelling, Im hopeful this training will sort it out quick smart. Swadling killed the session, I couldnt stay with him. It was a hot humid morning

pm
Decided to do nothing, training plan is not sorted yet and Ive had a busy 3 weeks so its all ok. I decided to build some fly screens instead, damn those Naremburn mozzies, I just wanted to get a good sleep, job 50% done!






Bought the Garmin 405, busting to get it on and try it out for better session feedback!