with Ross Blake - ran around Canberra lake loop
did d-rom and warm up at Ross's place, then ran to lake
then...
5 x 3 min @ 90% max Vo2 pace, few sets little harder
1-2 min rest light run b/t sets
then run back
Ross held a hot pace for the last set for 1 min, then was able to get into gear and hold it, happy with that!
also played a little shouldering when running, good to get used to that as well as changing pace with others around on the bridge and on running/bike track...good stuff...then awesome supper at Ross's place, parsnips, sweet pot, mince meat, avocadoes...yum
food this day:
1. 2 eggs, 2 pcs GF bread with PB and jam, 1 sausage, 1/2 cup mushrooms, 2 pcs Can bacon, coffee
2. pumpkin, onions, chicken, revive bar, tea
3. parsnips, carrots, sweet pot, mince meat, avocadoes, chocolate, chips
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