6am – mandarin
7am - apple and lean body low carb shake
10am - grande green tea
12 – 3 glasses of water, 2 sida cordilfolia
12:30 run
2.5 km in 15 minutes with stretches
1200,1000,800,600,400,200 intervals at 4:30 pace with 200 m rest periods
10mins warm down
COMMENTS : calves are hurting in rest periods and after run. Right foot Achilles insertion point if painful to touch and left soleus is somewhat tender above the ankle. Otherwise feeling ok. Back was seizing up in warm up, seemed ok after stretches. Held 4:30 pace easily, however stopping in the rest periods caused my legs to seized up, I should keep pace to under 6m/k in rests
1:45pm POD Duck wrap + heart beat salad with salmon + apple
3:00pm 4 glasses of water
5:00pm banana + tall Americano
7:00pm 50grams cashew and pistachios
8:00pm - 2 lean lamb steaks (about 10grams fat total) with red onion, red capsicum, bok choi and broccoli. Diet creaming soda
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