Week 1

Monday June 25th

Exercise-

·      6.2 mile run. Mile 1&2 @5:30 minute mile pace. 2:14 minute hill sprint.

 

Nutrition- Total calories- 1710

Breakfast-

·      Special K 50g+ Low fat milk+ 1/4 cup dried cranberries+ 1 black coffee-estimated 300 calories

Snack-

·      Banana + 1/4 cup mixed nuts + 1 Lime Gatorade 600ml-estimated 350 calories

Lunch-

·      150g tinned tuna in brine+ large mixed leaf salad+ 2 tbls sweet chili dressing.-estimated 300 calories

Snack-

·      1 peach+ 1 apple- estimated 160 calories

Dinner-

·      Shrimp and tricolor fusilli- estimated 600 calories

Rest & recovery-

Didn't sleep great. Only slept 6-7 hours. Ran late on Sunday + hot night.

General update-

So far feeling good. I ramped up to recording this information with a week of steady mixed weight training and a variety of running to avoid soreness and being deterred whilst in the 80 day period. Probably didn't eat enough during the day. I was very full after dinner and lunch but it often proves difficult to either find time or remember to snack well during the day. I need to find a suitable healthy snack to fill the void well. Maybe I will experiment with beef jerky’s effectiveness despite its astronomical price in Korea.

Tuesday June 26th

Exercise- 6.25 Mile run. Mile 1&2 @5:30 minute mile pace. 2:11minute hill sprint.

·       

Nutrition- Total calories- 1630

Breakfast- 4 egg whites+1 yolk +2 pieces of white toast-estimated 280 calories

·       

Snack- 1 peach+1 plain yogurt- 150 calories

·       

Lunch- 1.5 chicken breasts+ 1 cup of mixed boiled vegetables+ sweet chili sauce+ 2 cheese sticks+ Gatorade 600ml- estimated 700 calories

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Snack-

·      None

Dinner-

·      300g tuna+ 2 teaspoons low fat mayo+ half cucumber+ 2 white tortilla wraps+ sweet chili sauce-estimated 500 calories

Rest & recovery-

Slept 7.45 hours. Still very hot and humid.

General update-

Felt energised and less stiff after having the morning off and running at night instead. Unfortunately didn't get beef jerky before work so missed out on afternoon snack. Also ate late because of late run. Great run though. Took another 22 seconds off my 2-mile time. Very pleased. However I am still not eating enough and need to get my portions and calories broken down better before I begin to feel the effects of under eating and reach for a Twix.

Wednesday June 27th

Exercise- Mountain run. 6.44 miles. Hill sprints and steady climbs.

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Nutrition- Total calories-1660

Breakfast-

·      Peanut butter and Jam+2 pieces of white bread+1 black coffee- estimated 500 calories

Snack-

·      1 banana- estimated 80 calories

Lunch-

·      1.5 chicken breasts+ 1 white tortilla+ 2 tbls sweet chili+ 2 kiwis+ 1 plain yoghurt+1 black coffee- estimated 500 calories

Snack-

·      1/4 cup trail mix-estimated 180 calories

Dinner-

·      Carrot+ broccoli+ onion+ pepper stirfry+ 1.5 chicken breast+ 1 tbls samjang spice-estimated 400 calories

Rest & recovery-

Didn't sleep great AGAIN. Only slept 6-7 hours at most. Hot night AGAIN.

General update-

The run was great. Felt really energised again afterwards. Had to stop 1 or 2 times on the climb to catch my breath due to me trying to push myself beyond the last time. The trails are all silt and forest floor so it can get a little unsteady under foot. Therefor I have to be careful about slipping and getting injured (had a rough last 18 months with strained groins and hips). Food wise, I again ate what I was comfortable with at meal times, but struggled to find time to eat enough with snacks to make the correct amount of calories. Need to find some calories from somewhere.

Thursday June 28th

Exercise- "Evil laugh" workout.

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Nutrition- Total calories-1860

Breakfast-

·      1 banana+ 1 large bowl special K+1 low fat peach yogurt+ 1/4 cup dried cranberries+1 black coffee-estimated 380 calories

Snack-

·      1 peach+1 banana- estimated 140 calories

Lunch-

·      2 chicken breasts+ 1/2 broccoli head+1/2 carrot+1/2 onion+ 1 small sweet potato- estimated 600 calories

Snack-

·      1 peach+ 1 orange+ 1/4 trail mix- estimated 250 calories

 

Dinner-

·      1 cup brown rice+ 1 onion+2 red peppers+1 chicken breast+ lemon and chili spices-estimated 500 calories

Rest & recovery-

·      Broken 9 hours sleep. Groggy in the morning.

General update-

This morning’s workout was great. I wrote it with a total body HIIT routine in mind. I ended up breaking it up into two sections for rest and to help form in section 2. Pull-ups, dips, squats and a few others need focus to ensure you are doing them both correctly and effectively. So section 2 was designed with form and 'the burn' in mind. I am now on the look out for a tractor tire for tire flips and possibly hammer swings.

Friday June 29th

Exercise- Rest day

·       

Nutrition- Total calories-1710

Breakfast-

·      1 yolk+5 whites scrambled+ 1 white toast+ 1 tbls ketchup+ 1 black coffee-estimated 400 calories

Snack-

·      1/4 fresh whole pineapple (chunked) estimated 150 calories

Lunch-

·      1/2 cup brown rice+ 1/2 onion+1 red peppers+1/2 chicken breast+ lemon and chili spices-estimated 330 calories

Snack-

·      1 banana+1/4 cup trail mix- estimated 230

Dinner-

·      2 tins tuna+2 white bread+1/4 mixed nuts+1/3 cucumber+ 2 tbls sweet chili-estimated 600 calories

Rest & recovery-

Slept 8 hours.

General update-

This morning I was both super stiff and wicked sunburnt from yesterday’s workout. I find after 4 days (+10 days leading up to the project start) gives me ample time for recovery from the workouts gone and the upcoming ones. I am likely to have next Friday off too because of a football tournament on Saturday. 6 days is comfortable providing I get the right rest, enough good calories and stretch A LOT!

Saturday June 30th

Exercise- Coaching and 7.74 mile road run.

·       

Nutrition- total calories- 1910

Breakfast-1 large bowl special K+1 low fat peach yogurt+ 1/4 cup dried cranberries+1 black coffee-estimated 300 calories

·       

Snack- 2 bananas+small black coffee (at coaching) estimated 160 calories

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Lunch-

·      1/2 cup brown rice+ 1/2 onion+1 red peppers+1/2 chicken breast+ lemon and chili spices-estimated 330 calories

Snack- none

Dinner-

·      2 chicken breasts+1 cup brown rice+ small mixed leaf salad+ 3 tbls salsa+2 plain yogurts+1 tsp honey- estimated 750 calories

Snack

·      1/2 trail mix+ 1/3 pineapple-estimated 400 calories

Rest & recovery-

Slept 7 hours.

General update-

Still a little stiff from Thursday (despite stretching Friday night). Did a 4 hour coaching session and then ran 7.74 miles when I came in. The run was nice out in the cool rain but I am exhausted now. I forgot my watch so didn't time it, decent pace though, less than 7-minute miles easily. Hoping to sleep really well tonight to feel in decent shape to attack next week’s workouts. Ideally I want 9 hours solid rest.

Sunday July 1st

Exercise- HIIT M100 & sprints circuit +4 mile steady dog walk

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Nutrition- total calories- 2260

Breakfast-

·      1 yolk+ 5 whites+ 2 white toast+ 1 black coffee- estimated 460 calories

Snack-

·      1 banana- 80 calories

Lunch-

·      1 peanut butter+ jelly+ 2 white bread+ 1 cup mixed nuts and dried fruit+ 400ml Gatorade- estimated 820 calories

Dinner-

·      beef steak+ mixed grilled veg- estimated 600 calories

Snack

·      Cheat treat= 8 squares of dairy milk = 100ml glass of milk- estimated 300 calories

Rest & recovery-

Slept solid 9 hours. Great rest, hopefully finally finding my routine.

General update-

Did a lot of work yesterday with coaching and running, so I feel I slept well because i must have been really exhausted. However I had a great walk to loosen up and then hit the HIIT routine and sprints hard. I feel I am gradually getting my routine in place and managing to eat enough calories (especially on the weekend because I just have more time and therefor choice too) to fuel my exercise. However I need to ensure that I am getting enough water too, as the heat and humidity here at present are both brutal and making even walking a very sweaty affair. Here's to another strong week.