The Road to Stockholm – Week Three

Standard
Week Breakdown Nutritional Breakdown Other Considerations Comments
3 (MON 20TH APRIL) COMMUTE

RETESTING – not on the garmin but about 4k of varying speeds

  • no difference
  • Look to have fruit as well.
  • Gauge how you feel.
  • Weigh in
1,479 calories

weigh 1lb heavier than last week

TUES WU1M/I50m/E100mREPEAT30min/CD1M

COMMUTE

  • No Variant
  • Race on Wednesday so just to get the legs used to pace
 1,818 calories

gentle bike ride

WED – RACE 5M SERIES
  • +200kcals
  • Take additional calories 2hr pre workout.
  •  Report how you feel
  • mobility stretches
  •  muscle massage after
 1,694 calories

ave pace 7:59 – sub 40 minute 5mile!

Storming. Knackered but felt great

THURS REST

Hill session

  • no variant
  • Remember to be taking on micro nutrients wherever possible.
 1,618 calories

10 x hill repeats 2.5miles

FRI REST – CAR JOURNEY
  • +500kcals
  • try to maintain eating plan despite the drive to Kent
  •  Get an early night!
  • have a bath if possible
 2,954 calories (!)
SAT – FOWLMEAD MARATHON WU1M/E300MIN/CD1M
  • +1000kcals
  • Eat what you feel like eating
  •  the drive back needs to be taken easy
  • Stretch post event
  • Self-massage
  • Ice to areas of tightness if exist.
  • Tissue flossing.
 1,0000000 calories (est)

20miles in 3h17 – very leisurely.

Glutes need stretching. Need to work on core, but felt fine

SUN REST

optional

WU1M/I50m/E100mREPEAT30min/CD1M

  • no variant
  • stretch
  •  Tissue flossing
 1,00000000 calories (est)

Supported in London. Drove home.

Feel fine but tired.

Er. So, I ate too much again. Woops.

The race went brilliantly on Wednesday and I think it’s the increase in protein that did it.

I’m going to continue to try and keep my macro nutrients balanced and not worry too much about calories. After a sugar and fat filled weekend though, I really want some vegetables!

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