Sunday - 41kms on the bike this morning at a nice leisurely
pace with a friend of mine. We did a little exploring around
the local bike tracks and found a few new ones. All in all
about 2 and a half hours worth.
I didn't get to the athletics track until about 7pm tonight.
spent the afternoon at the horse riding school for a gymkhana.
Stayed around for a barbeque which made my stomach feel
a little weird when i started my warm-up at the track.
I nearly didn't go but i wanted to try out my new interval idea.
An intense stair drill using the grandstand followed by a recovery
jog of 400m around the track done 3 times continuously making
a set. Then after a bit of a rest (5 mins or so) another set the same.
The times were quite interesting -
first set - 3.53, 3.44, 3.00 and the second set 3.36, 3.18, 3.03
the time to beat from now on per set is 9.57
Today the only part of these intervals that i pushed hard were
the stair drills and the last 150 or so of the third rep in each set.
I'm sure that if i continue doing these every week, my times
will improve dramatically in the coming months.
I finished off with a steady 400m in 85 and slow jog to cool down.

Tomorrow morning i will get up a little earlier and run for an hour.