Monday: Aerobic endurance 90
7am: Breakfast
-Handful of nuts (maca, almonds, brazil, walnut, pumpkin and sunflower seeds)
-1L of lemon juice water
-1 coffee
8am: session 1
AM: Run 30min easy pace
- 5.5km very undulating
-600cals
-155 avg heart rate
Took it easy but course was very undulating. I thought I was making good time but was a bit slow in the end in terms of distance for the 30mins. Was never out of breath even on hills.
10.15am: Snack
-Salad with capsicum, lettuce, onion, shallots, spinach, rocket
-Grass feed mince
-Nuts and seeds as above
-1L lemon water
11.20am
-Coffee
Noon: session 2
Row 30min easy pace
-7978m
-172 average heart rate
-583cals (on rower)
-1.52/500 average split
-244watt average
-2.53 watts/kg
Felt good so I went a bit harder on this than a true easy pace. My goal was to get a bit faster and increase my watts/kg from the tester of 60m from last Saturday. Last Sat the average watts was 218.1 which was 2.26watts per kilo of body weight. Today was 2.53 watts per kilo of body weight.
2am:Lunch
-handful of nuts as above
-1 and a half small pieces of steak (palm size and a bit)
- mixed berry, coconut cream smoothly with blended macadamias.
2L of water
3.30pm
Coffee
4.15pm session 3
PM: Ride 30min
- 11.35km
-140 bpm heart rate average.
Undulating terrain so felt tough to keep heart rate high due to some big down hills. Max heart rate reached only 160bpm
7.30pm Dinnr
Grassfed mince bolognaise with mushroom, shallot, onion, bacon and tomato
8.30pm Dessert
Mixed berries with some coconut cream. Maybe a snack of nuts. Hasn't occured yet!
Trained at Raw Strength and Conditioning Gold Coast
affiliated with CrossFit Norwest in Castle Hill
Programmed by Ross Blake B32 athletics
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