Journey to Amsterdam – Week Two

Week Breakdown Nutrition Breakdown Other Considerations Comments


MON 6th July

Rest or Cross Training

Cycle commute 10miles

  • base rate of 1500kcals
·  Think about how you feel.·  Weigh in·  Make sure you’re getting enough water  calories 1,657

absolutely no change on the scales this week.

TUES Lactate Threshold 8M w 4M @ HMP

5M run

  • +200kcals before run as carbohydrate snack
·  high intensity run, relax as much as possible Need to keep stretching

calories 2,042

Had to cut run short at 5M ave pace 9:48min/mil

WED Rest or cross training

Cycle commute 10miles

  • base rate
·         Report how you feel.

  • Stretching
 calories 2,884

Crashed into a car, felt okay but wrenched shoulder slightly!

THURS General aerobic 10M


  • +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  calories 1,619

Glute was really painful this morning

FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  calories 2,085

Visited the physio who gave me some excellent stretches to do

SAT Medium Long Run 13M w 8M @MP


  • +500kcals
·  Stretch  calories 3,564

ave pace 9:56 min/mil. Was hyperventilating and even had to walk in parkrun

SUN – RACE London10k
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 calories 2,803

ave pace 9:15min/mil – race time of 58:28

Very controlled.Felt good and could have gone faster

Total calories: 16,654

Expected calories: 11,900

difference: +4,754

Total mileage: 43.06M

Expected mileage: 37M

difference: +6.06M


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