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, nap
06:15 – 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

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