Journey to Amsterdam – Week Ten

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
31st August

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Too afraid to weigh myself!
TUES  Recovery + speed 7M w 6 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

7.01M with strides as a fasted run ave pace of 9.29min/mil

WED Lactate Threshold 11M w 7M @ HMP
  • base rate
  •  Report how you feel.
  • Stretching
 General aerobic 11.11M ave pace of 9.28min/mil
THURS  Rest or Cross Training
  • +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
 12M with 8M progression run ave pace of .53min/mil
FRI Medium Long Run 12M
  • no change
· Maintain micro nutrient intake on rest days  rest
SAT  Recovery 5M
  • +500kcals
·  Stretch  6M ave pace of 11.25min/mil (forgot to stop the watch when we walked home)
SUN  Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 Woke up with a cold and a sore throat. Self prescribed rest
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