i'm really getting into my workouts at the moment. today's workout capped off a great week of training. the speed workouts aren't leaving me as beat up as i have been expecting. my focus on optimal nutrition may have something to do with that. energy high, workouts good, recovery fast and i still dropped 2kg in bodyweight. we also have been invited out tonight to eat. hoping there will be something on the menu that i will eat so i don't appeal anti-social.
ok on to the training...
friday:
on getting up i decided to go out early for an easy run taking in a few of the hills up to warrimoo and back. felt good and relaxed.
run: 8.2k easy (39:50)
saturday:
went down to the flatlands for another workout. plan was a little flexible but i managed to get out of the session what i wanted. workout details were 3 x 1200m at tempo effort, 2 x 800m faster, 6 x 300m faster again. recovery was 2 minutes between the 1200s and 800s and 100m between the 300s.
workout: 3 x 1200m (1-2'), 2 X 800m (2'), 6 x 300m (100m)
warmup: 2.4km 11:57, 129HRav
1200m - 4:32, 164hr, 3:47/km (1:18 jog)
1200m - 4:36, 172hr, 3:50/km (1:58)
1200m - 4:34, 176hr, 3:48/km (3:15)
800m - 2:48, 177hr, 3:30/km (2:00)
800m - 2:46, 179hr, 3:27/km (2:58)
300m - 58.9, 166hr, 3:16/km (0:52)
300m - 58.3, 171hr, 3:14/km (0:56)
300m - 58.0, 174hr, 3:13/km (0:57)
300m - 57.0, 175hr, 3:10/km (0:52)
300m - 55.2, 174hr, 3:04/km (1:03)
300m - 55.0, 175hr, 3:03/km
cooldown: 1km 6:09
i must have worked myself hard during this session because by the time i reached the car i was having trouble putting the key into the ignition. i grabbed some bananas on the way home to make myself a big green banana smoothie (bananas, broccoli and lsa). two hours later and i'm feeling great and psyched to get out for another run. easy run tonight and a long trail run tomorrow morning.
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