120210

yesterday: 1h run w/ 3k progression + 6x800m moderate (~MP) in around 3:05 with 200m jog recovery + 20min easy spin on bike

friday training and diet:
5:00am - black coffee (organic) + small snack (nuts, seeds, raisins)
6:45am - 10k run to work (44mins) - ran with pack loaded with clothes & food (heavy!)
8:00am - smoothie: coconut water + flesh, hemp protein powder, chia, cocoa, banana, berries and kale
10:00am - 3 hard-boiled eggs
12:30pm - cottage cheese/sweet potato
2:00pm - almonds, dried apricots (pre-workout)
4:00pm - run: hill workout - about 2 hours worth
6:30pm - large salad - cos, tomatoes, cuke, peppers, red onions w/ beef and cheese. steamed sweet potato (another big run in the morning out on the race course).