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12 nov 2013 – diamonds

getting to bed slightly later than usual meant a slightly later start, the effects of the weekend’s adventures are still limited to a blister and a little tiredness. in fact, my “base pace” run this morning started off a little faster than i had planned (or realised)

I did feel a little tired by the time i was on the bus into perth, and the legs felt a little sore, but overall i think i’ve done pretty well.

03:00 – energy gel and drink of water
03:15 – base pace run (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
07:00 – coffee
12:30 – 4 pieces sushi roll – cooked tuna & cucumber. seaweed salad
14:15 – bus, nap
15:45 – core (see below)
16:30 – 2 slices honey toast, cup of tea
18:30 – fish balls, salad, sauteed potatoes
20:45 – glass milk, 3 x fish oil capsules, 1 night-time multi

base pace run

base pace run of 11km (10km planned) – didn’t check the watch/pace at all and it appears I started off a little faster than I thought, and slowed down towards the end.


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

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