22 oct 2013 – stronger


bit of a lazy start to the day again, staying tucked up in the warm until about 3:15am – abs and push-ups will be done after work again. that was always the plan anyway for today, because i knew i would need all my energy for the seemingly simple 3 x 1km intervals.

the devil was in the detail however – the 1km intervals were to be run at a pace of 5 minutes per km. That is much faster than I have ever run more than a few 100 metres before, and I knew it was going to hurt!

well, guess what? they did, but it was a “good hurt”. the final 1km interval in particular. my legs felt like lead, my lungs were burning, my rib cage aching.

and afterwards it felt good!

as the newly married Kelly Clarkson says – what doesn’t kill you, makes you stronger…

03:30 – 1km intervals (see below)
04:15 – 1 x Berocca, 3 x fish oil capsules, 1 x glucosamine tablet, 1 x men’s one-a-day multi-vitamin. protein shake. orange juice
04:50 – bus into perth. 30 minute nap.
05:45 – black coffee. cereal, 2 slices toast with strawberry jam.
09:00 – orange
10:00 – toasted almonds
11:00 – sultana tea loaf
12:15 – chicken & pasta salad
13:00 – small orange
14:15 – bus, nap
15:30 – abs day 22 (see below)
16:15 – piece toast
18:30 – chicken & sausage risotto
20:30 – glass milk, 3 fish oil capsules, night time multi

1km intervals

3 x 1km intervals at 5:00 per km and a minute recovery between.

looking at the stats, I am pleasantly surprised. The first 2 were definitely on target, though you can see I slow down on a section that has a bit of a long slow climb (and then speeding up again on the downward bit).

even the 3rd interval wasn’t too bad – looks like it was about 5:15 for that one.

A few weeks ago, if you had said I would run a KM in 5:15 (let alone 5:00) I would have laughed at you.

Moral of the story is – do your training, it works.



abs day 22

 95 sit ups
140 crunches
55 leg raises
85s plank hold

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