Today’s run was a super slow 9.1km at 5.58min/km.

I felt very gluggy and sluggish and just too tired to maintain a high cadence.

Not sure exactly why I felt this way. Maybe the fairly heavy meal the night before, high in salt, fat and oil.

Also maybe the previous night’s rest was not good quality enough.

If I want to improve my fitness, I need proper nutrition and recovery…



  • Breakfast: oats, white nectarine, goji berries, pepitas
  • Lunch: rice, chicken, goji berries
  • Dinner: pizza, pasta
  • Other: hash browns, hot cross buns