12 nov 2013 – diamonds

getting to bed slightly later than usual meant a slightly later start, the effects of the weekend’s adventures are still limited to a blister and a little tiredness. in fact, my “base pace” run this morning started off a little faster than i had planned (or realised)

I did feel a little tired by the time i was on the bus into perth, and the legs felt a little sore, but overall i think i’ve done pretty well.

03:00 – energy gel and drink of water

03:15 – base pace run (see below)

04:45 – recovery shake. 1 berocca, 1 x multivit, 3 x fish oil capsules, 1 x glucosamine, zinc tablet

05:00 – bowl muesli, 2 slices toast and honey, orange juice

05:55 – bus, nap07:00 – coffee

12:30 – 4 pieces sushi roll – cooked tuna & cucumber. seaweed salad

14:15 – bus, nap

15:45 – core (see below)

16:30 – 2 slices honey toast, cup of tea

18:30 – fish balls, salad, sauteed potatoes

20:45 – glass milk, 3 x fish oil capsules, 1 night-time multi

base pace run

base pace run of 11km (10km planned) – didn’t check the watch/pace at all and it appears I started off a little faster than I thought, and slowed down towards the end.

http://connect.garmin.com/activity/403113827

http://runkeeper.com/user/776241070/activity/269163029

core

35 x crunches x 5

35 x bicycle legs x 5

2 minute plank x 2