nov 19/20

nov 19th:
warm up in hotel room
+
Ran 40 min @ recovery pace
was hot as hell, ran up and down the gold coast, 15-20 min in could feel the blood starting to boil up...still good sweat run, but took 30-45 min to cool down

nov 20th:
d-rom and warm up in hotel room
then...
d-rom and accels with NB shoes on
crowds were everywhere and running path was packed, was unsure of what to do
came back in and put on the kinvaras, left to go back out, ran south for a few minutes at a time at a race pace (3200 m)...then stopped, stretched for a bit and relaxed in the shade, then hammered it back to hotel - 9:45 - kept high pace, prob could have gone 1-2% harder but good test for breathing and form when tired..
then little cool down run and called it

nov 21st:
off - now sitting in hotel room, looking out over surfers paradise, awaiting the trip to Canberra for the certs i'm doing down there