Thursday cross-training - 4000m, 2000m, 2 x 1000m, 2 x 500m (off 2 minutes, 90 seconds, 4 x 60 seconds) (am) + 40 minutes on the stationary cycle (pm).

Quite a massive one this morning. Decided to go to Fitness First at Dee Why as my free trials have all but expired. It may be expensive, but it is a world class facility. Despite the toughness of this session, I always enjoy ladder sessions such as these ones, especially as the distance of the effort progressively decreases. Doesn't make the session any easier physically, but psychologically it is more tolerable. Once again, I was happy with how it worked out, averaging 1:56.4, 1:54.8, 1:54.8, 1:55.3, 1:54.8 and 1:53.9/500m pace for the 4000m, 2000m, 2 x 1000m, and 2 x 500m respectively. Those first two efforts really did take a toll, as you can see my second 1000m rep was slower, and my first 500m wasn't exactly firing. The rest periods between efforts was quite short, not helping the cause. Nevertheless, happy to get the 9km worth of efforts done. Finished off with 30 minutes steady, bringing up 16.2km all up. Achilles is feeling 80-90% (considering it was about 2% last week), so very close to running again. To be honest, I could have 50/50 run today, and in the past, definitely would have done so. However, I want to be 110% before I run again. I reckon it will be touch and go for a weekend return.

40 minute spin on the stationary bike before lunch. 19.3km.