Journey to Amsterdam – Week Eight

Week Breakdown Nutrition Breakdown Other Considerations Comments
17th August


Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 calories 1,399


TUES Recovery and speed 7M w 6 x 100 m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

ave pace of 9:29min/mile

calories 2,031

WED Medium Long Run 12M
  • +400kcals
  •  Report how you feel.
  • Stretching
Ran out of energy and motivation, limped around 4.13M ave pace of 9:38min/mile

calories 1,284

THURS  Rest or cross training
  • no change
  • ·  Remember to be taking on micro nutrients where ever possible.·
  • Don’t let fluid intake drop

calories 1,407

FRI lactate threshold 10M w 5M @HMP
  • +300kcals
·Keep drinking fluids


tooth extraction on Thursday so needed to rest today

calories 1,839

SAT  Recovery 5M
  • +500kcals
·  Stretch 4.72M including parkrun. Walked back.  Ave pace of 9.02min/mile

calories 2,442

SUN  Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
Cut short at 12.76M ave pace of 10:56 – ran out of energy

calories 2,049

A tough week this week. I think it was a combination of being tired and not eating enough, as well as my mental blocks getting in the way of the long runs.


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