14 nov 2013 – bring me to life

slightly earlier start to the day, felt good when i woke up and was raring to go with the intervals. not even the blisters incurred from the weekend were going to stop me!

the 1km intervals went well, filling me with renewed confidence about getting a sub-30 minute at this Sunday’s 5km event. in any case, it felt good! some soreness in the legs when i got off the bus, but that’s easing already.

my chest and nose felt fairly clear this morning too – i think i’ve finally turned a corner with this cold, and it’s lingering impacts!

02:30 – energy gel and drink of water

03:00 – 1km intervals (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, nap06:15 – coffee

13:30 – 4 pcs tuna sushi & seaweed salad

14:15 – bus, nap

15:45 – core (see below)

17:00 – 2 pieces toast & lemon butter

18:30 – quiche & salad

20:30 – glass milk, 3 fish oil capsules, 1 night time multi

1km intervals

1km intervals @ 6.00min/km with a 1 minute rest X 5

Hard work, I’ve shredded another blister band-aid, and the stats are very pleasing:

http://connect.garmin.com/activity/403863972

http://runkeeper.com/user/776241070/activity/269966321

core

35 x crunches x 5

35 x bicycle legs x 5

2 minute plank x 2