Some changes this week were some added hill work on Thursdays run, and a hillier long run on Saturday. Sundays ride was a little less hillier as I went up Palmer Lane/Ronald Reagan hwy to give my legs some rest. I hit them hard on leg press on Friday, so that and the hills on Saturday's run they were a little tired.
A typical week's diet:
- 5:45 Pre-workout - 1 scoop of Whey Protein
- 7:45 Breakfast - 9 egg whites, 1 egg with Salsa. Fish oil pill. On Thursday when I typically sleep in, I'll have some kind of cereal with Almond Milk.
- 10ish - either a Banana or some kind of nut (pistachio, almond, cashews)
- 11 - lunch.....something like PJs Organic Skinny chicken burrito, steak/shrimp/chicken stir fry, buffalo spaghetti. Usually follow that up with a Fiber One bar for the sweet tooth.
- 2ish - slice of wheat bread w/ Turkey, low fat mayo, handful of Granola and Raisins
- 4:00 - slice of wheat bread w/ Nutella (again, sweet tooth).
- 4:30/5:00 Pre-Workout - 1 scoop of Whey Protein
- 6:30/7:00 Post-Workout - 2 scoop of Whey Protein, 16 oz Gatorade
- 7:30/8:00 Dinner - something with fish, chicken, or steak...... quinoa/brown rice and/or vegetables.
- 8:30 after Dinner - Greek Yogurt with Blueberrys. Maybe a spoonful of Nutella
- 9:30 Bedtime - 1 scoop of Casein Protein, fish oil pill
This weeks workouts:
Mon - AM slept in PM Swim 2843 yards
Tues - AM Bike 45 min Trainer PM Run 5.3 miles
Wed - AM Swim 2406 yards PM Bike 1 hour Trainer
Thur - AM slept in PM Run 4.53 miles w/ Hill repeats
Fri - AM Swim 2843 yards PM Recovery run 2 miles, lift legs/lats/core
Sat - AM Run 8.5 miles
Sun - AM Bike 42.9 miles
SWIM = 8093 yards
BIKE = 4:13 hours, 42.9 miles ridden outside
RUN = 20.3 miles
Sunday's Ride:
