Recovery run

Well it wednesday morning, and I awoke to a very sore set of hamstrings and glutes. Was planning a long run this morning (about 10-12k's) but as I set foot out the door and broke into a jog, the legs just didn't feel good. So I decided sanity was the best option and stuck to a 5.6km 'recover' run. I deliberately chose the hilliest circuit I could so my run would be done at low speed but would spike my HR uphill. At 6min/km speed, downhills were easy with my HR about 155bpm = 75%max. Up hills I let it rise to 180-190bpm so about 90-95%max. Not an all out session, but more of a forced interval hill repeat type workout. After 32mins, avg HR 171bpm @ 86%max, 503calories burnt @ 30% fat, so about 15g body fat burnt.

I'm starting to see the benefits, and with some advice from a nutritionist and dietician I've made some changes to my diet, my weight is consistently around 75kg at the moment. So hopefully I'll reach 70-72 with about 10-12% body fat in time for the Gold Coast half marathon and 100km MTB Epic.