cycle-run bricks of 10mins/5mins x 3
Leg/glute rehab
Tuesday, 26 May 2009
Tuesday, 19 May 2009
Tuesday 19th May
1hr of ashtanga yoga
Swim training
8am apple
9am skimmed capp. 2 pieces of chewy brown loaf with marmite/jam
12pm 3 rye crispbreads with feta cheese
1.30m salmon salad with fennel and avocado
2.30 americano with danone yoghurt
Swim training
8am apple
9am skimmed capp. 2 pieces of chewy brown loaf with marmite/jam
12pm 3 rye crispbreads with feta cheese
1.30m salmon salad with fennel and avocado
2.30 americano with danone yoghurt
Monday 18th May
2hrs of ashtanga mysore yoga
36mins of beach soccer
Breakfast: Oats soaked overnight. Yoghurt
snack: Danone prune yoghurt
Lunch: salmnon nicoise at Bills.Not healthy despite being salad. S.skimmed capp.
Snack: yoghurt. crispbread with feta. apple
Dinner: cod fillet with salad, quinoa, fennel and feta cheese. DAnone yoghurt
36mins of beach soccer
Breakfast: Oats soaked overnight. Yoghurt
snack: Danone prune yoghurt
Lunch: salmnon nicoise at Bills.Not healthy despite being salad. S.skimmed capp.
Snack: yoghurt. crispbread with feta. apple
Dinner: cod fillet with salad, quinoa, fennel and feta cheese. DAnone yoghurt
Sunday 17th May
Tired and hungover after Summer of Dub. Never drink again!
10 run in rain and wind. Not sure of time.
10 run in rain and wind. Not sure of time.
Saturday 16th
Not enough time to train because of meeting new clients.
2hrs of lacklustre volleyball.
2hrs of lacklustre volleyball.
wednesday
7k run @ 149bpm @662km in 32mins
Shoulder work only
unilateral cable 3 x 12
knees to stand with 10k
core work
Shoulder work only
unilateral cable 3 x 12
knees to stand with 10k
core work
Tuesday, 12 May 2009
Day off
Really annnoying but couldnt' fi training in as too busy.
5.10am Porridge with yoghurt and pear
8.30am two pieces of toast with skimmed capp
12pm two poached eggs, two sunflower toast, cottage cheese (shit too much bread!)
2pm pear
4pm coffee. 2 cracker bread and low fat cottage cheese with agave
5.10am Porridge with yoghurt and pear
8.30am two pieces of toast with skimmed capp
12pm two poached eggs, two sunflower toast, cottage cheese (shit too much bread!)
2pm pear
4pm coffee. 2 cracker bread and low fat cottage cheese with agave
Monday swim training
5.10am oats soaked overnight, yoghurt and half a pear
9am two pieces of sunflower toast. skinny cappucinno
11am banana/1/4protein bar before swim training
2pm apple
5pm yoghurt after resistance training
7pm half a beer. spaghetti marinara
Swim training
5 x 50m warm up
3 x 10min cont - 16 lengths each time
Resistance training chest and shoulders
3 x 13 press ups with T-bar raise using 3 kilo DB
Bosu shoulder matrix using 8k
3 x 10 swiss ball hand offs
3 x 20 mountain climber turns
3 x 10 oblique ball hand offs
3 x 15 chest flye on Sball
Leg strengtheners
9am two pieces of sunflower toast. skinny cappucinno
11am banana/1/4protein bar before swim training
2pm apple
5pm yoghurt after resistance training
7pm half a beer. spaghetti marinara
Swim training
5 x 50m warm up
3 x 10min cont - 16 lengths each time
Resistance training chest and shoulders
3 x 13 press ups with T-bar raise using 3 kilo DB
Bosu shoulder matrix using 8k
3 x 10 swiss ball hand offs
3 x 20 mountain climber turns
3 x 10 oblique ball hand offs
3 x 15 chest flye on Sball
Leg strengtheners
Friday, 8 May 2009
Friday rest day
8 x sprint intervals with clients
5.10am oats soaked in water. low fat yoghurt.
9am two pieces of toast, sourdough/wholegrain with butter and marmite. semi skimmed capp
11.30am yoghurt with 1tsp of pumpkin seeds, agave nectar
5.10am oats soaked in water. low fat yoghurt.
9am two pieces of toast, sourdough/wholegrain with butter and marmite. semi skimmed capp
11.30am yoghurt with 1tsp of pumpkin seeds, agave nectar
thursday swim drills
Training
10 x 25 legs onl
10 x 25 arms only
16 lengths
2hrs volleyball
Breakfast: oats soaked in water. Greek yoghurt
Lunch: Mozarella salad. Cherry tart. Semi skimmed cappucinno
4pm: two poached eggs with salad leaves. 1 rye crackerbread.
5pm: Apple
9pm: Tuna salad (in olive oil) with cottage cheese.
10 x 25 legs onl
10 x 25 arms only
16 lengths
2hrs volleyball
Breakfast: oats soaked in water. Greek yoghurt
Lunch: Mozarella salad. Cherry tart. Semi skimmed cappucinno
4pm: two poached eggs with salad leaves. 1 rye crackerbread.
5pm: Apple
9pm: Tuna salad (in olive oil) with cottage cheese.
wednesday killer run
Training Fitbitch clients x 2 sesh
Run
10min warm up
10min fast
6 x 30 second full out fast at 80%mhr
10 min out
4 min return at 90% mhr.
Shagged!
Core work
40 leg turns on up ended Bosu
Rest and repeat
Swiss ball hand offs x 10 with ten secs and then 10
Run
10min warm up
10min fast
6 x 30 second full out fast at 80%mhr
10 min out
4 min return at 90% mhr.
Shagged!
Core work
40 leg turns on up ended Bosu
Rest and repeat
Swiss ball hand offs x 10 with ten secs and then 10
Tuesday, 5 May 2009
Swim training and client training
Good session at Fitbitch clients. I did 8 x 30 second hill sprints with them, plus 5 x stair climbs.
Swimming
4 x 100m warm up
1 x 50m, 1x 75, 1 x 100, 1 x 125, 1 x 100, 1 x 75, 1 x 50.
5.10am Oats soaked overnight in water. 1 dsp yoghurt. 1 pear.
9am skimmed capp
11am 1 poached egg on salad leaves
12.30am 3 Ryvita with creme fraiche, avocado.
2pm - 4 cracker breads
3pm after swimming - salad leaves and smoked mackerel. 1 sesame cracker bread.
Ginger and lemon herbal tea
Swimming
4 x 100m warm up
1 x 50m, 1x 75, 1 x 100, 1 x 125, 1 x 100, 1 x 75, 1 x 50.
5.10am Oats soaked overnight in water. 1 dsp yoghurt. 1 pear.
9am skimmed capp
11am 1 poached egg on salad leaves
12.30am 3 Ryvita with creme fraiche, avocado.
2pm - 4 cracker breads
3pm after swimming - salad leaves and smoked mackerel. 1 sesame cracker bread.
Ginger and lemon herbal tea
Monday, 4 May 2009
cycle training
1hr 15mins cycle ride to Devils Dyke at 133mhr avr.
1 hrs volleyball
Breakfast: 1 rye bread, cottage cheese, two poached eggs. half banana
Snack: Pear, 2 rye crackerbreads, creme fraiche no fat.
Snack: 1 piece of wholemeal toast. marmalade. Coffee skimmed milk.
Lunch: Salmon salad
Snack: Pear
after volley:Cappucinno skimmed milk
Dinner: baked potato and quinoa, celery and carrot salad. 1 digesstive biscuit. 8 crackers! omg!
1 hrs volleyball
Breakfast: 1 rye bread, cottage cheese, two poached eggs. half banana
Snack: Pear, 2 rye crackerbreads, creme fraiche no fat.
Snack: 1 piece of wholemeal toast. marmalade. Coffee skimmed milk.
Lunch: Salmon salad
Snack: Pear
after volley:Cappucinno skimmed milk
Dinner: baked potato and quinoa, celery and carrot salad. 1 digesstive biscuit. 8 crackers! omg!
Saturday
Felt terrible today and had to have a mid-afternoon sleep. Not sure why.
Breakfast: Poached eggs
Naughty: Small lemon tart
Lunch after swimming: Salmon salad with beetroot, avocado. 2 Rye crackerbreads.
Mid-afternoon: No fat yoghurt.
Dinner: Red Mullet with borlotti bean stew. No fat yoghurt.
Swimming
4 x 75 m warm up
10 x 50 m progressively faster
4 x 50m 100% effort with 1min rest
16min timed lengths = 11mins
Breakfast: Poached eggs
Naughty: Small lemon tart
Lunch after swimming: Salmon salad with beetroot, avocado. 2 Rye crackerbreads.
Mid-afternoon: No fat yoghurt.
Dinner: Red Mullet with borlotti bean stew. No fat yoghurt.
Swimming
4 x 75 m warm up
10 x 50 m progressively faster
4 x 50m 100% effort with 1min rest
16min timed lengths = 11mins
Swimming
Breakfast: poached eggs on 1 piece of sunflower rye bread.
Rest of diet terrible!
Training
7am - 20 min run.
No swim training as pool closed for group training. Boo!
Rest of diet terrible!
Training
7am - 20 min run.
No swim training as pool closed for group training. Boo!
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