11 nov 2013 – my shadow

woke up feeling surprisingly good after yesterday’s trail adventures! the worst damage is a blister on the back of my left foot. even that didn’t cause any problem while doing a run this morning. it’s making me hobble a little with regular shoes on though!

all in all, i’m very pleased with how i’ve pulled up this morning, though i could probably spend all day sleeping on and off if i wasn’t working 🙂

02:30 – energy gel and drink of water
02:45 – easy pace run (see below)
04:00 – 1 berocca, 1 x multivit, 3 x fish oil capsules, 1 x glucosamine, zinc tablet
04:15 – bowl muesli, 2 slices toast and honey, orange juice
05:25 – bus, nap
06:15 – coffee
10:00 – caramelised fig yoghurt
11:15 – grilled lemongrass chicken rice paper roll x 2
11:45 – fruit salad
13:15 – snack box (carrots, celery, cheese, crackers, hummus, dried apricots)
14:15 – bus, nap
15:30 – push-ups and core (see below)
16:30 – cup of tea, muffin
18:30 – pasta bolognaise
21:00 – glass milk, 3 fish oil capsules, 1 night-time multi. bed

easy pace run

6.5km easy pace recovery run
http://connect.garmin.com/activity/402613736
http://runkeeper.com/user/776241070/activity/268748340

push-ups & core

100 push-ups challenge, week 1, day 1, column 3

http://www.hundredpushups.com/week1.html#sthash.zyT5vTSe.dpbs

Can’t believe how much they hurt after a bit of downtime!

35 x crunches x 5
35 x bicycle legs x 5
2 minute plank x 2

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