Road to Stockholm – Week Seven

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
7 (MON 18TH MAY) COMMUTE

Needed a REST day

  • no variant
  • Make sure the nutrient split is as expected
·         Gauge how you feel.

·         Weigh in

·         Keep the cycle loose and easy

 forgot to weigh in (might have been the cheese)

calories 1,532

TUES WU1M/I1M/CD1M
  • +200kcal
  • extra to be taken as protein after session
  • Race tomorrow so just to get the legs moving
 3:01

8:32/8:49/9:10

Forgot to do the tempo thing

Calories 2,099

too much chocolate

WED – RACE 5M SERIES
  • +200kcals
  • Take additional calories 2hr pre workout.
·         Report how you feel.

·         This is the last GYRR series – go for it!

  • Keep the pace controlled

·         Keep looking to breathing

 Series PB 39:35

7:28/7:52/8:02

8:09/8:03

Went out too fast, hung on for the last three!

calories 1,615

Not sure about this as I had chips and doughnuts for dinner, but that’s what MyFitnessPal says

THURS REST

Sweatshop run

  • +200kcals
  • Spread additional over the whole day and look to keep GI low when taking on carbohydrates.
·  Remember to be taking on micro nutrients where ever possible.  4:43M in 40:29 ave pace of 9:09min/mil

calories 2,075

Starving

FRI SWIM

COMMUTE

  • +200kcals
  • Take the extra calories as carb snack 2hours before swim
·         Keep form in mind  Felt pretty good
SAT 8Miles + PARKRUN

WU1M/E3M/MP3M/E3M/CD1M

  • +100kcals
  • If you choose to do parkrun then increase intake by 300kcal.
  • Still complete relaxation and therapy session.
 10.92 miles average 9:12 with parkrun at 28:00

Nordic walking approx 4Miles

Felt great, early start but worth it!

calories 3,148

SUN WU1M/E3M/MP3M/E3M/CD1M

Shifting this around as the marathon is next Saturday and I would like a lie in on Sunday

  • +300kcals
  • Have the additional calories post workout
·         This will be a piece of cake!  lovely REST day. Did walk into, through and round the city.

calories 3,020 (woops)

Total miles: 35.73

Well. I am clearly a weekend warrior when it comes to food… I’m currently ‘maintaining’ but I would like to lose a few pounds through training for Amsterdam. I think the way to do that is to drop the snacks, or at least, swap them for something a bit better.

I will still have treats, but I’ll make sure it is a treat and not an everyday occurrence.

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