[youtube=http://www.youtube.com/watch?v=_lqbbEm460Q&w=560&rel=0]
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, nap
06:15 – 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