Zzzzzzzzzzzzz..............................*yawn*

This will be a quick entry because I am so tired and my bed is calling.

Today's session - anaerobic threshold run
Time / weather - 6pm; sunny, cool breeze, about 21*c
Distance - 12.9km total; warm up - 3.5km; Cross country race - 5.2km; Cool down - 4.2km
Time taken - 65.22min (total); warm up - 18.37min; race - 23.32min; cool down - 23.13min
Av pace - for race - 4.31min/km inc 4 x 4min efforts (2min RI)
AHR - warm up - 151; race - 169; cool down - 148
Calories - 694

Today's race was held at Eddison Park which is close to where I work. I decided to do a warm up before the race so I could start the interval sessions as soon as the race started. There were lots of runners again today. The weather was much kinder than last week as well, which helped.

Av pace for my 4min interval efforts - 4.26min/4.16min/4.15min/4.22min/km. Happy with this.

As usual, I would pass people on my faster efforts only to have them overtake me on my rest intervals. However, it certainly makes the race go faster as I'm usually concentrating on the interval session rather than who is around me, or how far I still have to go. I also tend to try harder on the faster efforts than I would if I was doing this session on my own.

Late edit - results for the cross country run:
Place - 16th out of 59 females.
Official time - 23.33min / av pace - 4.27min/km


Lunchtime - massage

Bliss, bliss, bliss. It was so good that I almost fell asleep on the table, and it wasn't that she was being very gentle. On the contrary she was working deeply into my muscles but I was so tired. It was with great reluctance that I got off the table after the hour was up.

Diet
I am eating so much crap lately - I really must focus on eating better quality food. Today it was chocolate macadamia biscuits and too many fantales (though admittedly less than yesterday's fantale consumption!). Tomorrow it will be salad and fruit and not one fantale will pass my lips (its Fantale Free Wednesday!).

Goodnight......