YF Track Run

Did a light 2+km warm up jog before the YF session.

Cadence Drill
Time was tight, we headed straight for a warm-up on the track. Then cadence drills - as many steps as possible within 30sec across the grass. x 5-6 sets. Well, then we realised that the grass was not long enough, so we reduced the time to 20sec. Aim was to hit a 90-100ish/ min, as Vinnie recommended a 90/min cadence at race. We did a similar drill on Sat at the workshop. So every pair of steps (left-right) = 1 count. Mine averaged 105/min. The trick was to go light and many repeats. A lot of people ended up sprinting, hard, and panting. I did that too initially, then I realised the purpose of the drill was to train leg turnover, not speed or distance.

Main Training
Option of 3, 4, or 5 x 1.6km (based on ability); rest interval 1:30min (how awfully generous today!)
1- easy; 2- moderate; 3- hard
1- easy; 2- moderate; 3- hard; 4- easy
1- easy; 2- moderate; 3- moderate/ hard; 4- hard; 5- easy
This was what Vinnie shared on Saturday as well - alternating the intensity of the workout, deliberately doing the Hard set after one was tired out.

1- easy 8:28min (easy warm-up)/ rest 1min (5:17min pace)
2- moderate 7:51/ rest 1:30 (4:54min pace)
3- moderate 7:50/ 1:30 (4:54min pace)
4- hard 7:19/ 1:30 (4:34min pace)
5- easy 8:00 (5min pace)

Felt good, except for a slightly strained ankle.