Journey to Amsterdam – Week Five

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
27th JulyMON Rest or Cross TrainingRecovery 5M
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Weigh in – 4.5lbs lighter than last week

5miles @ave pace 9:30ish min/mil

Calories 1,051

TUES  Lactate threshold 9M w 5M @HMP
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

7.5M @ave speed of 9:38min/mil. Not a great run tbh – I need to remember how to run fast!

Calories 2,415

WED Recovery 5MRest or Cross Training

General Aerobic 10M

  • base rate
  •  Report how you feel.
  • Stretching
7.36M @ave pace of 10:17 – terrible. 40miles in 5 days isn’t too bad though. Need better placed rest days!

Calories 1,588

THURS  Rest
  • +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 864 + dinner which was approximately 1million calories
FRI Rest or cross training
  • no change
· Maintain micro nutrient intake on rest days  Calories 2,890 wedding #1
SAT  Recovery 5MLong Run 16M w 10M @MP
  • +300kcals
·  Stretch 16.01M with parkrun at the end ave pace of 09:26min/mil. Pretty pleased with that.

Calories 3,809 – wedding #2

SUN  Long Run 16M w 10M @MP

Recovery 5M

Rest/Hangover management

  • +500 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 Calories 1,035 + two scoops of Ben’n’Jerrys for dinner

A taxing week as I had three lovely social things to go to, which meant shuffling the runs around a bit so the rest days were lost.

I struggled with the efforts session and was nervous about the midweek 10mile run, so struggled with that too. Saturday’s early run with excellent running buddies restored some of my confidence. I decided to take Sunday off after dealing with a horrible hangover.

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