Journey to Amsterdam – Week Four

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
4MON 20th July Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 calories 1,360

+ 1lb. How on earth do I put ON weight after a marathon??

TUES  General Aerobic and speed 8M w 10 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
calories 1,6928.01 miles @ ave pace of 10:01min/mil

no strides, too tired

Need to keep stretching

WED Recovery 5M
  • base rate
  •  Report how you feel.
  • Stretching
 calories 1,4154.68 miles @ 9:35 ave pace
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 1,64210miles @ ave pace of 9:40
FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  forgot to record calories – probably about 3,000  because cheese club
SAT  Recovery 4M
  • +500kcals
·  Stretch  calories 1,700 approx forgot to record dinnerparkrun @ ave pace of 9:26
SUN Medium Long Run 15M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 calories 1,80014.23miles (with about a 1/4mile walking) @ ave pace of 10:02

Expected calories: 11,900

total calories: 12,679

difference: + 779

Expected mileage: 42M

total mileage: 40.1M

difference: 1.9M

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