Tuesday - 4 x 1000m (5 minute cycle), 4 x 500m (3 minute cycle)

Straight back into it this morning. A little bit apprehensive about returning to a hard workout so close to Sunday's failed half, but I totally trust what Gary has put down on the program. An earlier start than usual with Quentin the only other to agree to the session - he had to get to work early, so we started the first rep at 5:50am. Joined Erika along the 20 minute warm-up - she had 60 minutes easy on the program after her race in Sunday. The others look like they will resume normal duties from tomorrow onwards. Anyway, really listened to my body this morning, and actually had a solid session (much better than expected). There was definitely some residual fatigue in the legs after two weekends of racing, but not enough to really throw the session off too much. Was consistent for the 1000's until number four - 3:03, 3:01, 3:02 and 3:07. The second effort felt slightly too fast - as evident by number four. Then the 500's - psychologically a lot easier (for the first one anyway) - 1:28, 1:30, 1:29 and 1:29. Hard, but not collapsing on the ground exhausting. Just what I needed for my confidence after Sunday (it's amazing how quickly you can go from the top of the world to rock bottom in this sport). A nice cooldown with an amazing sunrise - running to Shelly Beach and back. Jamie joined in for the final kilometer or two - hopefully his hip improves so we can see him back running again. No double today - they start up again on Thursday.