Journey to Amsterdam – Week Thirteen

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
21sy September

MON

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

4.74M around York wall ave pace of 9.36min/mil

WED VO2 Max 10M w 4 x 1200m @5krace pace/jog 50-90% of the interval time in between
  • base rate
  •  Report how you feel.
  • Stretching
 rest
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
 4.49M @ 9.08min/mil ave

Was storming until a stop at a bathroom cut the run short

FRI Medium Long Run 11M
  • no change
· Maintain micro nutrient intake on rest days  Yoga class
SAT  Recovery 4M
  • +500kcals
·  Stretch  6.59M with parkrun, fastest time since April

9:04min/mil average

SUN  Long Run 20M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 20.01M average speed 10:38.

That was slow, and painful, but I did it!

You may have noticed an absence of calories this week. Mr Charming and I went to York for our anniversary, and indulged in all manner of cake and ale and steak and chocolate, and it was glorious.

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