Journey to Amsterdam – Week Twelve

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
14th September

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
 Yoga
TUES  General aerobic run 8M
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching
WED VO2 Max 9M w 5x 1000m @ 5k race pace/jog 50-90% f interval time inbetween
  • base rate
  •  Report how you feel.
  • Stretching
 4.49M at average  pacse of 9.14min/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
 accompanied friend to Sweatshop for 3M ish
FRI Medium long run 12M
  • no change
· Maintain micro nutrient intake on rest days  10ish M. Couldn’t get enthused
SAT  Recovery 5M
  • +500kcals
·  Stretch  5.24M at 9.04min/mil
SUN  Marathon Pace 18M w 14M @MP
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 9.04M at average pace of 9.08min/mil

I stil can’t shake this cold. I’m feeling better but am still snotty and croaky. I’m going to try and ramp it up next week and then catch the last three weeks of the training cycle properly.

I will say though, I’ve really enjoyed the P&D. It’s tough, it’s high mileage but it seems to be doing the trick for me. 10mile runs don’t seem daunting and I feel much stronger than I did for Loch Ness.

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