17/09/09 GPP Week 4
Creatine
Tempo 1300m grass. Bare feet
100 - 13.9-14.6
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
My tempo pace is around 3 seconds faster than last year, with no lactic build up! 
Weights 3x10 - Bench 70k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 400 - some more strength orientated abs (sets of 20, 30)
Recovery
stretch. 60g Carbs. 20g Whey.
ZMA PM