Journey to Amsterdam – Week One

Week Breakdown Nutrition Breakdown Other Considerations Comments

MON 29th June

Rest or Cross Training

7.74M ave speed 9:28min/mil

  • base rate of 1580kcals
·  Think about how you feel.·  Weigh in

·  Make sure you’re getting enough water

 cal 1,674

hot. Tight hamstring

Had protein shake before run

TUES General Aerobic 6M

cycle commute (10M)

  • +200kcals before run as carbohydrate snack
·  Keep fluid intake up cal 2,007

Choc cake and espresso magnum

Need to keep stretching

WED Rest or cross training
  • base rate
·         Report how you feel.

  • Stretching
 cal 1,440
THURS General aerobic 9M

6.73M ave speed 9:55min/mil

  • +400kcals
  • 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.·  Don’t let fluid intake drop cal 1,937

run home from work. Too hot for full distance but felt okay

FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  cal 1,643
SAT Medium Long Run 12M

8ish M ave speed 9:50min/mil

  • +500kcals
·  Stretch  2,352cal

Walked around the city all day and cycled in and out twice as well.

Had to cut run short as was too hot and felt terrible – pins and needles in my face (!)

SUN Recovery 4M

7.15M ave 9:40min/mil

  • no change
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 cal 2,047

Had to stop for a bathroom break but felt okay. Hamstring, lower back and glute quite tight

Total expected mileage: 31miles running

Total actual mileage: 30miles + 10miles cycling

Total expected calories: 12,160

Total actual calories 13,100


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