Journey to Amsterdam – Week Three

Week Breakdown Nutrition Breakdown Other Considerations Comments
3MON 13th July Rest or Cross Training

General aerobic and speed 8M w 10 x 100m

  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 8.21M with bursts ave pace of 9:44min/mile

calories 1,093

TUES  General aerobic and speed 8M w 10 x 100m
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Blood donation

calories 2,925

WED Recovery 4M
  • base rate
  •  Report how you feel.
  • Stretching
 4.17M ave pace of 9:16min/mile

calories 1,496

THURS  Lactate Threshold 8M w 4M HMP
  • +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
 8.01M ave pace of 9:56min/mile

calories 2,145

FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  Drove to Dorset 7am

calories approx 2,000

SAT  Dorset Invader
  • +500kcals
·  Stretch  27.13M @ave pace of 13:49min/mile

calories 2,429

SUN  Recovery Run 4M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 4M ish @ ave pace ish of 10:07min/mile (the garmin battery died)

calories 1,862

Total distance: 49.95 miles + 2.5miles that weren’t tracked (I know, if I’d known I would have charged the garmin after the Invader) = 52.45miles

Expected distance: 50miles

Difference: + 2.45

A Total Calories: 13,950

Expected Calories: 11,900

Difference: + 2,050

B Calorific expenditure (based on a very easy 100 calories per mile calculation): 5,245 calories

C Standard calories burnt at rest per week*: 14,882

Difference between calories in and calories out A – (B + C) =  – 6,177

Ta dah!

Here’s the kicker… I’ve managed to gain another 1lb this week. I’m tipping the scales above the next stone marker.

I’m completely honest about the food I eat and if anything I tend to overestimate the amount.

Any ideas on what I’m doing wrong?


* according to this completely scientific website


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