Bit grey and blustery but myself and fellow tri-and die first timer headed off on our bikes for the 24km ride, followed by 5k run. And lord, did she chose a hilly ride - over the Downs to Devil's Dyke, then down a great hill (got to learn to wear a helmet!) and then , oh the delights of a steep ascent up Saddlescoombe Hill. Well chosen, Jude!
Legs were burning a bit but I was fine, and by the end of the 5k my legs had just begun to feel normal. It took about 1hr30mins with traffic light stops.
5.10am Porridge with raspberries, 1dsp of 2% greek yoghurt
9.30am sunflower rye bread with vegemite and jam
12pm after tri - semi skimmed cappucinno, poached egg on half a baked potato
2pm Freddo
3pm 2 ryvita with yoghurt and 1/4 avocado
5pm Eggy bready on one piece of wholegrain bread with tamari. One egg.
7pmm - few canapes. 4 glasses of cava.
9pm - one fish cake. 1/2 glass of rose.
Thursday, 30 April 2009
Wednesday, 29 April 2009
Swim.run
5.10am Oats soaked overnight, served with 1ds of yog.
9am - 2pieces of sunflower toast. 1 poached egg. small bit of avocado. skimmed milk coffee.
11am two plums. one coffee.
2pm Salmon, lettuce, small bit of brown rice. Two weetabix.
4pm orange and no fat yoghurt.
8pm Lemon sole with brocolli and salad
9pm 2% Greek yoghurt.
35min recovery run@ 60-70%mhr - very difficult after yesterday's Spartan training, which has aggravated my old injury.
Run with client
9am - 2pieces of sunflower toast. 1 poached egg. small bit of avocado. skimmed milk coffee.
11am two plums. one coffee.
2pm Salmon, lettuce, small bit of brown rice. Two weetabix.
4pm orange and no fat yoghurt.
8pm Lemon sole with brocolli and salad
9pm 2% Greek yoghurt.
35min recovery run@ 60-70%mhr - very difficult after yesterday's Spartan training, which has aggravated my old injury.
Run with client
Tuesday, 28 April 2009
Swim training
5.10am Weetabix with soya milk
9.45pm Porridge with raspberries
11am two slices of sunflower toast with jam/vegemite. 1 carton of no fat yoghurt with 1sp of sunflower seeds.
1pm cappocinno (marocco's one - lord knows what milk they use. yuck!)
2pm Salad, salmon and 1 slice of sunflower toast.
4pm apple.2 plums.
8pm lemon sole with wholegrain rice, salad, tomatoes olives.
Spartan camp strength traning. 1hr 15mins
9.45pm Porridge with raspberries
11am two slices of sunflower toast with jam/vegemite. 1 carton of no fat yoghurt with 1sp of sunflower seeds.
1pm cappocinno (marocco's one - lord knows what milk they use. yuck!)
2pm Salad, salmon and 1 slice of sunflower toast.
4pm apple.2 plums.
8pm lemon sole with wholegrain rice, salad, tomatoes olives.
Spartan camp strength traning. 1hr 15mins
Diet doldrums!
Training
1hr spinning class
Diet
5.10am - Porridge soaked in water/apple juice. 1 dsp of no fat yoghurt
10.30am - poached egg on 1slice of sunflower rye bread with cottage cheese
12am - Yoghurt and mango
2pm - tomato soup. 2 Ryvita with cottage cheese.
4pm - Ryvita and cottage cheese
7pm - Salmon with wild rice, celeriac, beetroot and radish salad. Dark chocolate 6 pieces.
9pm Oats with coconut. 1 mango
1hr spinning class
Diet
5.10am - Porridge soaked in water/apple juice. 1 dsp of no fat yoghurt
10.30am - poached egg on 1slice of sunflower rye bread with cottage cheese
12am - Yoghurt and mango
2pm - tomato soup. 2 Ryvita with cottage cheese.
4pm - Ryvita and cottage cheese
7pm - Salmon with wild rice, celeriac, beetroot and radish salad. Dark chocolate 6 pieces.
9pm Oats with coconut. 1 mango
Sunday, 26 April 2009
Volleyball heaven!
Breakfast 9am Porridge with yoghurt and raspberries
11am snack: Apple and semi skimmed capp
1pm: Bananan
2pm: Mid game - energy drink, apple, two wine gums
3.30pm: Egg sandwich with salad in wholegrain bread
7pm: 2 pitta bread, hummous, tuna salad. 1 gls of rose wine.
Training:
Volleyball 11am-3.30pm
11am snack: Apple and semi skimmed capp
1pm: Bananan
2pm: Mid game - energy drink, apple, two wine gums
3.30pm: Egg sandwich with salad in wholegrain bread
7pm: 2 pitta bread, hummous, tuna salad. 1 gls of rose wine.
Training:
Volleyball 11am-3.30pm
Saturday, 25 April 2009
Brick session
Breakfast 8am 1 slice of sunflower bread with butter and honey
Post 5k time trial @10.30am Porridge with soya milk, yoghurt and raspberries
Lunch: BBQ Red snapper and Gilthead bream with fennel and radish salad/potatoes and spring onions. Handful of crisps. 1 slice of bread. 1 glass of white wine.
4pm: Semi skimmed capp. 1 hazlenut biscuit.
Post exercise snack: 2 ryvita with cottage cheese and avocado.
dinner: Aspargus and egg salad with 1 slice of sunflower bread. 1 no fat yoghurt
Training
5k timed trial
1hr of brick session 4x 10 intervals on bike sandwiched with 4 x 5 runs at 14 pace
Post 5k time trial @10.30am Porridge with soya milk, yoghurt and raspberries
Lunch: BBQ Red snapper and Gilthead bream with fennel and radish salad/potatoes and spring onions. Handful of crisps. 1 slice of bread. 1 glass of white wine.
4pm: Semi skimmed capp. 1 hazlenut biscuit.
Post exercise snack: 2 ryvita with cottage cheese and avocado.
dinner: Aspargus and egg salad with 1 slice of sunflower bread. 1 no fat yoghurt
Training
5k timed trial
1hr of brick session 4x 10 intervals on bike sandwiched with 4 x 5 runs at 14 pace
Friday rest day
Swimming
10x25 lengths, alternate bilateral breathing:100% all out
200m timed swim
Diet
Poached eggs on 1slice of sunflower bread with avocado and cottage cheese
snack: pear
Lunch: Bean and brocolli salad from Infinity. oats and molasses slice.
Snack: S skimmed cappucinno. Yoghurt with agave
Dinner: Sashimi, crab cakes, edamame, 2glasses of white wine. Cappucinno.
10x25 lengths, alternate bilateral breathing:100% all out
200m timed swim
Diet
Poached eggs on 1slice of sunflower bread with avocado and cottage cheese
snack: pear
Lunch: Bean and brocolli salad from Infinity. oats and molasses slice.
Snack: S skimmed cappucinno. Yoghurt with agave
Dinner: Sashimi, crab cakes, edamame, 2glasses of white wine. Cappucinno.
Thursday, 23 April 2009
Relaxed swimming
diet
5.10am oats soaked in water and apple juice. 1dsp of yoghurt.
10am 1 poached egg on sunflower toast with avocado, cottage cheese and paprika
1.30pm - 1/5th can of chick peas, cottage cheese, cucumber and tomatoes. 1 piece of sunflower toast. 3 slices fresh pineapple.
4pm semi skimmed capp. Chomp bar.
5.30pm Heinz soup. 1 piece of sunflower rye bread. 2 slices of melon
Training
30min swim 2 lots of swim as ar as poss 1st set: 16 2nd set 22
2hrs of volleyball
5.10am oats soaked in water and apple juice. 1dsp of yoghurt.
10am 1 poached egg on sunflower toast with avocado, cottage cheese and paprika
1.30pm - 1/5th can of chick peas, cottage cheese, cucumber and tomatoes. 1 piece of sunflower toast. 3 slices fresh pineapple.
4pm semi skimmed capp. Chomp bar.
5.30pm Heinz soup. 1 piece of sunflower rye bread. 2 slices of melon
Training
30min swim 2 lots of swim as ar as poss 1st set: 16 2nd set 22
2hrs of volleyball
Tuesday, 21 April 2009
Run day
Diet
5.30am - Oats soaked overnight in water/1/2 glass of apple juice. 1 dsp low fat yoghurt.
9.30am - Banana and cappucinno 30mins before training
12pm - sunflower rye toast with 1/4 mashed avocado, poahced egg and low fat cottage cheese. Herbal tea.
2pm Clementine. Feta cheese salad
4pm - Apple
7pm skinny capp. Steamed cod with quinoa and wasbai and yoghurt dressing.
Training
5 x out and back pace sessions
Average: 138bpm rest run/165bpm at pace. 3k each way.
10mins continuous non stop skipping
5.30am - Oats soaked overnight in water/1/2 glass of apple juice. 1 dsp low fat yoghurt.
9.30am - Banana and cappucinno 30mins before training
12pm - sunflower rye toast with 1/4 mashed avocado, poahced egg and low fat cottage cheese. Herbal tea.
2pm Clementine. Feta cheese salad
4pm - Apple
7pm skinny capp. Steamed cod with quinoa and wasbai and yoghurt dressing.
Training
5 x out and back pace sessions
Average: 138bpm rest run/165bpm at pace. 3k each way.
10mins continuous non stop skipping
Monday, 20 April 2009
On the Timex Tri Mission
5.30am - Oats soaked in water and 2tbs OJ. 1tbsp of low fat yoghurt.
9am: Apple, protein shake with soya milk and 1tsp peanut butter.
11.30am - poached egg and low fat cottage cheese
2pm - roast mushrooms stuffed with cottage cheese. Salad with raw beetroot, carrot and avocado.
4pm - Low fat yoghurt with 1tsp seeds/agave. Clementine.
7.30pm - handful of Seasame Pretzels. Steamed cod on coconut and chilli lentils. No fat Greek yoghurt.
Training
Swmming
warm up 6 x 25 lengths
3 x 50
Main: 8 x 50 lengths concentrating on stroke
Warm down: 6 x 25 lengths
Cycling - 1hr spinning in 75-85%mhr
9am: Apple, protein shake with soya milk and 1tsp peanut butter.
11.30am - poached egg and low fat cottage cheese
2pm - roast mushrooms stuffed with cottage cheese. Salad with raw beetroot, carrot and avocado.
4pm - Low fat yoghurt with 1tsp seeds/agave. Clementine.
7.30pm - handful of Seasame Pretzels. Steamed cod on coconut and chilli lentils. No fat Greek yoghurt.
Training
Swmming
warm up 6 x 25 lengths
3 x 50
Main: 8 x 50 lengths concentrating on stroke
Warm down: 6 x 25 lengths
Cycling - 1hr spinning in 75-85%mhr
Saturday, 18 April 2009
Back to training
1hrs bike ride at 65-70% mhr, hills for 55mins.
2hrs of volleyball
Breakfast: porridge with 1tsp 2% greek yoghurt, raspberries, 1tsp of seeds.
Lunch: Salad leaves, tomatoes, 3 energy burgers, 1 boiled egg. Apple.
Snack after volleyball: Baguette with boiled egg and salad. handful crisps. Skinny capp.
Snack: Cranberry biscuit. 2% Greek yoghurt. Herbal tea.
Snack at 8pm: 2 Ryvita with Jarlsberg and Feta
Dinner: cod with coconut and chilli lentils
2hrs of volleyball
Breakfast: porridge with 1tsp 2% greek yoghurt, raspberries, 1tsp of seeds.
Lunch: Salad leaves, tomatoes, 3 energy burgers, 1 boiled egg. Apple.
Snack after volleyball: Baguette with boiled egg and salad. handful crisps. Skinny capp.
Snack: Cranberry biscuit. 2% Greek yoghurt. Herbal tea.
Snack at 8pm: 2 Ryvita with Jarlsberg and Feta
Dinner: cod with coconut and chilli lentils
Tuesday, 7 April 2009
Another enforced rest day
Breakfast: Yoghurt, fruit and pumpkin seeds. 2 slices of toast with Vegemite.
Snack: Pear
Lunch: Fruit salad with yoghurt.
Snack: Bagel with cottage cheese, salad and avocado.
Snack: Pear
Lunch: Fruit salad with yoghurt.
Snack: Bagel with cottage cheese, salad and avocado.
Monday, 6 April 2009
Rest day
Feel sick as a dog - rest day.
Breakfast: 3 small slices of spelt and sunflower bread with vegemite
1 egg scrambled with spinach
Coffee
Snack: half a chocolate muffin. 1 Werther' sweet.
Lunch: Fruit salad, yoghurt and pumpkin seeds.
Choc chip cookie.
Snack: Fruit
Dinner: Tuna salad with avocado.
Yoghurt with strawberries and blackberries and pumpkin seeds.
Breakfast: 3 small slices of spelt and sunflower bread with vegemite
1 egg scrambled with spinach
Coffee
Snack: half a chocolate muffin. 1 Werther' sweet.
Lunch: Fruit salad, yoghurt and pumpkin seeds.
Choc chip cookie.
Snack: Fruit
Dinner: Tuna salad with avocado.
Yoghurt with strawberries and blackberries and pumpkin seeds.
Sunday, 5 April 2009
Hit by virus
Training
LSD run over Downs - 13.09kms at 1hr 25mins @ average 138bpm
Food
Porridge with yoghurt, raspberries, mangos, pumpkin seeds and agave syrup.
2 slices of toast with marmite
Snack: Semi skimmed capp
Lunch: Bagel with marmite. Pear.
Snack: Pear.
Dinner: Tuna and egg salad. Coke. 1/2 chocolate muffin.
LSD run over Downs - 13.09kms at 1hr 25mins @ average 138bpm
Food
Porridge with yoghurt, raspberries, mangos, pumpkin seeds and agave syrup.
2 slices of toast with marmite
Snack: Semi skimmed capp
Lunch: Bagel with marmite. Pear.
Snack: Pear.
Dinner: Tuna and egg salad. Coke. 1/2 chocolate muffin.
Saturday 4th April
Training
5k race @ 20.59 seconds
3 hrs volleyball
2 hrs walk
Food:
Breakfast: Porridge with yoghurt, nuts and agave syrup
Snack: Banana
Fuel: Lucozade bar
Lunch: Granary egg and rocket sandwich, 2 capps.
Snack: Roasted pepper with rice, slice of bread with port salut cheese, salad.
Victoria Sponge. 2 glasses of rose
Dinner: Crab and chilli spaghetti, 10 Cheese crackers. 2 glasses of red wine.
5k race @ 20.59 seconds
3 hrs volleyball
2 hrs walk
Food:
Breakfast: Porridge with yoghurt, nuts and agave syrup
Snack: Banana
Fuel: Lucozade bar
Lunch: Granary egg and rocket sandwich, 2 capps.
Snack: Roasted pepper with rice, slice of bread with port salut cheese, salad.
Victoria Sponge. 2 glasses of rose
Dinner: Crab and chilli spaghetti, 10 Cheese crackers. 2 glasses of red wine.
Friday 3rd April
Swim training
Breathwork 2:4:6:8:10
20 lengths @ 70%
10 x 25 @ 100% 20 secs rest
Food
Breakfast: wholegrain toast, 2 slices two poached eggs, roast toms and mushrooms. Semi skimmed cappuccinno.
Lunch: Crayfish and avocado salad. Salt and vinegar Rice Cakes.
Snack: Cod fish cake, two glasses of red wine
Dinner: Salmon salad with avocado.
Breathwork 2:4:6:8:10
20 lengths @ 70%
10 x 25 @ 100% 20 secs rest
Food
Breakfast: wholegrain toast, 2 slices two poached eggs, roast toms and mushrooms. Semi skimmed cappuccinno.
Lunch: Crayfish and avocado salad. Salt and vinegar Rice Cakes.
Snack: Cod fish cake, two glasses of red wine
Dinner: Salmon salad with avocado.
Thursday, 2 April 2009
it's getting worse
Felt shattered and my legs had nothing in them
Training
10 mins on Stairmaster at different resistance increments up to 50.
2 sets of lunges each leg on Kinesis plate 9
Supersetted with jumping lunges 20
Kinesis biceps/triceps and wood chop on 6 plates.
Leg rehab 100 leg raises
30 side lateral planks
Bridge glute
2x20 hamstring curls
30 Bosu crunches
20 ball elbow crunches
30 Reverse crunches
Breakfast: Two egg scrambled egg with spinach, avocado and cottage cheese
Snack: Melon, pear and no fat yoghurt
Lunch: Bagel with crab, avocado and salad
Snack. Cinnamon and raisin bagel
Muesli with soya milk
Cottage cheese, apple and pumpkin seeds
Dinner:
Training
10 mins on Stairmaster at different resistance increments up to 50.
2 sets of lunges each leg on Kinesis plate 9
Supersetted with jumping lunges 20
Kinesis biceps/triceps and wood chop on 6 plates.
Leg rehab 100 leg raises
30 side lateral planks
Bridge glute
2x20 hamstring curls
30 Bosu crunches
20 ball elbow crunches
30 Reverse crunches
Breakfast: Two egg scrambled egg with spinach, avocado and cottage cheese
Snack: Melon, pear and no fat yoghurt
Lunch: Bagel with crab, avocado and salad
Snack. Cinnamon and raisin bagel
Muesli with soya milk
Cottage cheese, apple and pumpkin seeds
Dinner:
Wednesday, 1 April 2009
Mish mash
Leg Rehab exercises
45 Spinning
Breakfast: 2 poached eggs, avocado, salad, 2 slices of soda bread
Lunch: Salmon salad with avocado, leek and 2 slies of soda bread. No Fat Greek yoghurt.
Snacks: Apple, melon
Dinner: Salad with olive oil and garlic dressing, 1 small sweet potato, 1/2 baked potato with yoghurt.
Oops! Three slices of soda bread, jam.
No fat yoghurt and pear
45 Spinning
Breakfast: 2 poached eggs, avocado, salad, 2 slices of soda bread
Lunch: Salmon salad with avocado, leek and 2 slies of soda bread. No Fat Greek yoghurt.
Snacks: Apple, melon
Dinner: Salad with olive oil and garlic dressing, 1 small sweet potato, 1/2 baked potato with yoghurt.
Oops! Three slices of soda bread, jam.
No fat yoghurt and pear
Subscribe to:
Comments (Atom)
