19 nov 2013 – to the end of the earth

a good night’s sleep, and sleeping in slightly “late” meant I was raring to go for some 1km repeats action this morning.

by the time i’d finished them, i was worn out and ready to go back to sleep – and there were only 3 repeats to do!

having seen the impact this speedwork stuff had on the half marathon time and the 5km event this weekend just gone, i know the hard work is worth it, and it actually feels pretty good once you catch your breath and your legs start to get some feeling back 🙂

03:00 – energy gel and drink of water

03:15 – 1km repeats (see below)

04:00 – recovery shake. 1 berocca, 1 x multivit, 3 x fish oil capsules, 1 x glucosamine, zinc tablet

04:15 – 1 slice toast and honey, orange juice

05:25 – bus, nap06:15 – coffee, pikelets, strawberry copote, honey yoghurt. 1 slice toast with butter & vegemite.

08:30 – fruit cup

10:00 – sweetcorn fritters & tomato jam

11:30 – asian coleslaw, thai meatballs, sesame soy dressing. apple & cranberry muffin

12:00 – red apple

14:15 – bus, nap

21:00 – chicken, quinoa salad, pasata bake, watermelon

23:00 – milk, 3 x fish oil capsules, 1 x night time multi, bed

1km intervals

Got the day off to a cracking start with 3 x 1km repeats at a 5:00 per km pace.

I managed that pace, on average, across each 1km – with the pace mostly staying just below 5:00 (and as low as 4:30) but briefly blowing out to 5:30 on the 3rd repeat.

That 3rd one was hard work!!

http://connect.garmin.com/activity/406030877

http://runkeeper.com/user/776241070/activity/271964725

core

35 x crunches x 5

35 x bicycle legs x 5

2 minute plank x 2