Journey to Amsterdam – Week Fifteen

Standard
Week Breakdown Nutrition Breakdown Other Considerations Comments
5th October

MON

Rest or Cross Training
  • base rate of 1500kcals
  •   Think about how you feel.·  Weigh in
  • Make sure you’re getting enough water
TUES  General aerobic + speed 7M w 8 x 100m strides
  • +200kcals before run as carbohydrate snack
  • Keep fluids up
Need to keep stretching

Assessment Centre in London for job position so unable to run that day

WED VO2 Max 8M w 3 x 1600m @ 5k race pace jog 50-90% intervals inbetween
  • base rate
  •  Report how you feel.
  • Stretching
 5.55M 9:10min/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
 Yoga
FRI Recovery + speed 5M w 6 x 100m strides
  • no change
· Maintain micro nutrient intake on rest days  7M at 08:54min/mil
SAT  Rest or cross training
  • +500kcals
·  Stretch  6.69M with parkrun in the middle.

new PB! 24:15. Extra chuffed because I didn’t think I was running that fast.

SUN  Medium Long Run 12M
  • +300 kcals
  • Keep drinking water and fluids
  • Try to retain the nutrient balance
  • Anti-Spasms
  • Stretch
  • Self-massage
 12.09M at 09:32min/mil average
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