Thursday 10 January

Woke up pleasantly surprised that the children had slept past 7:15 am. But then Kylie had slept in the loungeroom last night and she was the one who got up with the baby at 5:00 am. Checked the old scales to find I had indeed put on weight from my big bolognaise meal the night before. Oopsies

A stinking hot day, not that you would have known it in my nice air-conditioned office. We had people in my office whinging that our air-conditioning was too cool and they were cold. Idiots! Better than being outside!!

Left work a little late and had to run for the train with the temperature gauge in excess of 40 degree's. Got to the station to find my train five minutes late. The delay gave me plenty of time to decide what to do for the main session tonight, which I again would be taking

After seeking some advice from Tim Crosbie - AV Development Manager and a coach of elite track athletes from Sandringham and elsewhere - it confirmed what I was thinking in that only a short, sharp session would be the go. I downloaded some stuff from the net about heat exhasution so I could let people know the warning signs

So get to training ten minutes late and once I had handed out the paperwork to the people who didn't get it on Tuesday it was 6:30 pm already. I had the guys do a shortened warm up and then it was into the main set. This was to be two sets of 4 laps run the bends jog the straights, or effectively 16 x 120's all up across the two sets (Coburg has wide bends, short straights). Recovery between both sets was the time it took the to do the first set, so they got a full recovery

I made sure everyone had a water bottle and said if they felt dizzy, nauseous, headache, etc they were to stop immediately. One athlete did have to do this in the second set but she was okay. I also gave them the option of a walk recovery for the last lap of each set. Most took this option. Everyone got through pretty well and i think the full effort recovery really helped. I also cheekily let everyone run on lane 1 given the lane gates were open and Brian never lets us run there even when they are

On a personal level, I could probably have got away with slightly less recovery between both sets although i did do jog recovery throughout. Then again, it was pretty hot and in the second set i did struggle a little but still felt strong. Finshed off well and though I thought could go round again for another set thought i would quit while i was ahead. Had a couple of medium to solid sessions this week and a "light" night where I have come off feeling good might do me some benefit with the rest day tomorrow

Waited around afterwards having a good old chinwag to everyone, did my usual Coburg Harriers speech thing at the Masters meeting then Rey gave me a lift home. As mentioned rest day tomorrow and then training at the track on Saturday morning

TOTAL DISTANCE = 3.5 kilometres including warm up