Sat 1st November - Derby Day

AM
Run
15.5 km for a 70 minute run through the streets of Melbourne and the "Tan".
3.78 effort included on the Tan for 12:34. 176 HR and 3:19 Pace for the effort.
138 Average HR and 4:39/km average Pace

PM
Nill (At the Races)

As mentioned above the run in the morning was the only session on a very easy Training Saturday for me, due to the races. Had a fantastic day with Service Works and APG employees at Flemington and it ended up being a long and fairly late day.
On Jim's suggestion from Friday night I went down to the Tan and ran a lap were the best football players can run approximately 11:40, so I was about 50 seconds down on that time. Generally I wasnt to unimpressed. I felt strong and its a challenging little track in the heart of Melbourne with a solid hill and prediminately gravelly base which made it slightly harder.
Andrew will also be keen to see some of my upcoming swim sessions

Swim Session Challenge for Andrew
8*50m
4*100
2*200
1*400
2*200
4*100
8*50

This will be a tough set of 2.8km. This is a session performed by Luke Bell to get him into Peak swimming condition as obe of Australias better Ironman swimmers. The aim is to be able to do the entire set at the same pace and apparently it feels like your dragging a Piano the first time its completed. I will be aiming to do the 50's on 45 leaving on the 60 seconds. As the rep length goes up, double the rest ie for the 100 it will be 30 seconds etc. Andrew Luke aime to do the 50's on 38 sec and leaving on 45 etc.