Week in review 5th March – 11th March

Monday
Training:

11am Kickboxing. At 10am I receive a text from Stu which reads “PAIN!!!!” As I am Stu’s first victim of the week he likes to get in the right frame of mind to beast people for the rest of the week by torturing me for an hour;

Running around the dojo with a medicine ball above my head
Slamming said medicine ball into the ground
Raising medicine ball from arms parallel to the floor to above the head in the squat postion
Steering wheel twists in the squat position
Squat, but with my back agains the wall, squeezing the medicine ball as hard as I can and raising it up and down

rest

Hopping roundhouse kicks into the kickshield x 10 off each leg
Hopping Side kicks into the kickshield x 10 off each leg
10 hopping front kicks off the left leg >> Sprint the length of the dojo and back
10 hopping front kicks off the right leg >> Sprint the length of the dojo and back
10 hopping front kicks off the left leg >> Squat jump the length of the dojo and back
10 hopping front kicks off the right leg >> Squat jump the length of the dojo and back
10 hopping front kicks off the left leg >> Hop the length of the dojo and back
10 hopping front kicks off the right leg >> Hop the length of the dojo and back

repeat the same for side and roundhouse kicks.

I think there were some burpees in there for not making the jumps / hops in an arbitrary number of goes that seemed to decrease the more tired I got.

And that ladies and gentlemen is a “warm up”

A mildly disappointing section of padwork, I am definitely coming on in some areas, but others need a lot of work. I struggle a bit more when I’ve had a big weekend on the bike and running, but that’s to be expected and for the time being triathlon has to take precedence.

Post technique work there was an arms circuit which consisted of somewhere in the region of 100 bicep curls, I lost count and the will to live after a while.

As always, loving the Kickboxing at the moment and I’m going to concentrate on it over the winter andwork towards some pretty new belts.

Put down 800cals although I think that is an underestimate for 90mins work.

Eating:

Breakfast – Yoghurt and Honey and Fruit
Snack – Banana
Lunch – Chilli con Carne
Snack – Jackson Spice Flapjack
Dinner – Chicken Tagine and White Rice
Snack – 2 x rice cakes
1998 Calories

Tuesday
Training:
Swim: Still got some pain in the shoulder so I binned it off very quickly

Eating
Breakfast – Yoghurt and Honey and Fruit
Lunch – 3 slices Pizza! I was in a workshop all day.
Dinner – Thai Turkey Burgers and Vietnamese Salad
Snack – Banana
1624 Calories

WednesdayTraining:
Run: Wasn’t actually supposed to be running today as I was due to do a threshold test on the turbo, but I don’t let reading training plans get in the way. Lunchtime run to tower bridge. Good, fast pace, I think this is the first time I’ve done a flat run in ages and those hills are certainly paying off. 750cals
Bike: Swapped in next weeks threshold session. 10min warm up 3 x 12mins at 90% of ftp with 3 mins recovery 5mins cooldown 450cals

Eating
Breakfast – Yoghurt and Honey and Fruit
Snack – Banana
Lunch – Chicken Salad
Dinner – Chilli Con Carne and a bit of cheese and some soured cream
Muller Yoghurt while I was watching the telly
1705 Calories – I think this is too little. I was trying to make up for Tuesday’s pizza.

Thursday
Training:
Swim: Shoulder still painful so went for a sports massage instead. Actually a much better way of spending an hour that staring at the black line on the bottom of the pool!
Bike: Had an hour to spare so I repeated Wednesdays turbo session. 10min warm up 3 x 12mins at 90% of ftp with 3 mins recovery 5mins cooldown 450cals

Eating
Breakfast – Yoghurt and Honey and Fruit
Lunch – Chicken Salad
Snack – Eat natural Cranberry, pistachio and chocolate bar
Dinner – Coley fillets with Chorizo and Roasted Vegetables.
1478 Calories

Friday
Training:
Run: Local SE London run, 45mins / 8.06km / 600cals

Eating
Breakfast – Yoghurt and Honey and Fruit
Snack – Fruitus bar – gluten free fruit thingy, I’m trying out new fuels at the moment. This one did’t make the cut.
Lunch – Chicken Salad
Dinner – Steak, Jacket Potato and Salad
1809 Calories

Saturday
Training:
Bike – 4 1/2 hours on Leo’s Kent Three Peaks – Wrotham, Blubell and Hollingbourne hills. forgot my garmin. Boo! Mild pain again in the outside of my left knee but I now know it is overuse and its my ITB so rolling and stretching solves the problem.. 2250cals
Eating:
Breakfast – Porridge and Honey
Flapjack / Eat Natural bars when training
Coffee and Cake!
Frijj Milkshake post training
Um… Chicken Shish Kebab and a few chips. Oops.
3073 Calories

Sunday
Training:
Run: New long run! Very happy with 1hr15mins for 13.07km, did a double loop of Peckham Rye park 1000 cals

Eating

Breakfast – Scrambled Eggs, bacon and mushrooms
Lunch – Late breakfast so didn’t really bother
Dinner – Roast Chicken, Potatoes, Parsnips, Cabbage, Peas, Beans. courgettes, aubergine

1655 Calories

totals:

Training
Swim: 23m / 2mins
Bike: 152km / 6hr 25mins
Run: 30.27km / 2hr 55mins

Eating
Calories in 13513
Calories Out 14227
Difference: -714

Weight Loss – 1.2kg

Current weight 88.2Kg

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