3 x 1km, 2 x 300, 2 x 300

Date: Tue, Nov 8 (6:30pm)
Conditions: Mild and breezy
Location: Mackay Oval, Centennial Park
Session: 3 x 1km (4 min break) 3:25, 3:25, 3:24, then 2 x 300m with 1 min between (55,56) then 3 min, then 2 x 300 with 1 min between (54,55)
Sleep: 7 hours, fairly scratchy.
Feeling: Tired with some stiffness.

New venue for Tuesday nights with daylight saving, with the squad combining into one for Tuesday's session. Got through a fairly grindy and unenthusiastic warm up and drills.

Session was originally 10 x 300 in sets of 2, but SW obviously thought better of it and went for the above session.

Worked hard through the 1ks and despte being comfortably beaten by Mohammed in the first two 1k reps was reasonably pleased with the speed over the three reps - I got him in the last one. 300s were tought, but again was happy to get through them with consistent speed.

Leg strength still isn't quite there - the cardio's actually reasonably strong, I wasn't able to really run myself stupidly out of breath as I can usually at these sessions. They've come back okay from the break, but I just need to build fast twitch fibres again. It's coming along - Saturday night at Homebush at the 3000 metres will be interesting. I'd love to run 10:30 there.