Running race (Cross-Country) 26:00 [5] 6.0 km (4:20 / km) shoes: Spikes
Southern XC Champs - Parliament Hill
21/60 & AFD Team 2 came 2nd (I was the second counter) and we got a silver medal each!
Tough race; lots and lots and lots of mud. Long sloggy hill to begin with but just loved the race and felt great after, smiles all around and felt I could do another one! First loop though I felt weak and slow and thinks its cus I didnt warm up fast enough but then I suddenly felt great in my legs and ran really strong from 2k onwards. Mick said I was looking good at the end but that theres loads of room for improvement :) :D
Indulged a bit too much last night till about 20.30. But felt better on my run this morning so think it actually helped and have me the energy back I needed. Also taking the afternoon off yesterday refreshed me too :)
Knees feeling pretty goood, they are nearly healed! :D
9 AM
Running long (Aerobic) 1:02:00 [2] 11.5 km (5:23 / km) shoes: Asics Gel Trail
Frith Hill - it started snowing
6 PM
Strength and Conditioning (Weights) 30:00 [3]
Legs
7 PM
Running (Recoverey) 34:00 [2] 6.1 km (5:34 / km) shoes: Asics Gel Trail
Took me over an hour to get to sleep last night once I was in bed. But its ok cus Im unemployed so can take the afternoon to recover by lounging in bed with True Blood ;)
7 AM
Running (Recovery) 32:00 [2] 5.32 km (6:01 / km) shoes: Nike Air Zoom Marathoner
8 AM
Strength and Conditioning (Circuit) 50:00 [3]
''S+C'' Circuit with PTI
7 PM
Running warm up/down 14:53 [2] 2.84 km (5:14 / km) shoes: Asics Gel Trail
AFD Warm Up
Running intervals (Grass) 33:33 [4] 6.85 km (4:54 / km) shoes: Spikes
AFD - knees good
4 x 1km - 4.14, 19, 21, 24 (only 55sec recovery for me)
4 x 400m - 1.31, 39, 39, 43
1 x 300m - 1.14