Journey to Amsterdam – Week Fourteen

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
28th September

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
Cycled around the city doing house/life admin
TUES  VO2 Max 8M w 5 x 600m @5k race pace jog 50-90% of the interval time inbetween
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

8M with 1/2mile of HMP x 6 ave pace of 9:34min/mil

WED Recovery 6M
  • base rate
  •  Report how you feel.
  • Stretching
 6.5M approx ave pace of 9:45min/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
 5k at MPish 8:47min/mil

Did Beginners SRC with a friend and walked around Whitlingham. Total daily mileage estimated to be 7ishM

FRI Recovery + speed 4M w 6 x 100m strides
  • no change
· Maintain micro nutrient intake on rest days  Yoga class
SAT  8-10k tune up race total 9-11M
  • +500kcals
·  Stretch  Switched days so Long Run today.

16M at ave pace of 9:37min/mil. First 13 done in 2:02. Very slow parkrun

SUN  Long Run 16M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 ‘Recovery’ 9M done in 9:21ave pace

Fell asleep on the sofa at 8.30pm. Rock and roll.

Eagle eyed viewers will have noticed a decline in my calorie counter. I am still recording on My Fitness Pal but not accurately enough to be of any real use, to be honest. I am still trying to stick to the guidelines of 50% carb, 20% protein and 30% fat, and generally get on okay with those.

I am making my way back slowly from the Cold That Wouldn’t Die, and am feeling okay about Amsterdam. I’m not going to be breaking any records – I missed the speed section and some of the endurance, so Saturday’s long run was much harder than perhaps it should have been.

A friend who did the same plan recently smashed his PB by 5 minutes, achieving an amazing 3:54 at Loch Ness, so it does work! I’m not going to lie. It’s a lot of effort. But worth it, and I feel strong with this round.

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