Training Log Archive: SarahFriesen

Food for the day

Breakfast 7:20
- big bowl cornflakes w/ milk
- 1 cup of cantaloup

9:30
- granola bar

Lunch 12:30
- 3 oz salmon
- bagel w/ sliced turkey (deli meat) and cheese, spinach, mayo

4:30
- red apple

Dinner 6:30
-2 cups quinoa salad (olive oil and apple cider vinegar, rep pepper, cucumber, quinoa)

Food for the day

Breakfast 7:50
- banana oatmeal ( banana slices in oatmeal)
- strawberries and apple slices

Lunch 12:30
- 1 hot dog w/ ketchup and mustard
(1:00) - 1/2 cup mushroom, 1/2 cup pepper 1/2 cup baby carrots

3:35
- 1/2 sandwich w/ mustard and little bit of cheese

5:30
- peas
- carrots
- orange pepper

Dinner 7:00
- 4oz salmon
- 1/4 cup potato wedges (sliced fried bits of potato)
- asparagus
- 1/2 cup sautéed onions

9:00
- red apple

30 mins threshold after 10 mins warmup,
Went around hammarskjold track for warmup, don't know how many laps, easy
Continued around track 15 times and 3 times around larger loop around baseball diamond and tennis courts at Hamm, track so I calculated distance with a 350m track and the other loop as 350m

Workout: 15 mins warmup, 19 mins 2:30 min steady 30 s surge, cool down 15 mins

All sets seened equal effort, and mostly the same pace; third set was slightly too fast on surge, and had to slow down for 20s after the end of that set, then sped up to previous effort and pace.
Felt tired before workout, but at beginning of warmup felt much better and energetic
Food for the day:

Breakfast 7:50
- banana sandwich (2 pieces of toast with slices of 1/2 banana)
- 1 cup strawberries

Lunch 12:30
- 1 cup rice w/ 2 oz salmon
- snow peas and red pepper pieces

Dinner 6:45
- 1 1/2 cup rice w/ salmon mixed in and spinach mixed in
- carrots
- peas

8:00
- 1 red apple

Food for the day:

Breakfast 8:10
- banana
- strawberries
- 1 piece of toast

Lunch 12:30
- orzo pasta leftovers 2/3 cup
- red apple
- peppers and mushrooms

4:00
- greek vanilla yogurt 2/3 cup w/ strawberries and blueberries

Dinner 6:45
- 1 1/2cups salad (Craisins, feta, balsamic vinegar dressing, pepper, carrots, mushrooms, snow peas)
- 2oz turkey 2 oz salmon
- 2/3 cup brown rice

Workout (2x) 4x 400m @ 3000m pace 200m float in between 400s and 3 mins between sets, spikes on for 2nd set

Missed 1st excercise and stride, and last 2 strides for warmup

Consistent 2nd set, less focus on last 400 in first set, but other than that proper focus and pacing felt right

400 Times: 1:32, 1:38, 1:39, 1:40; 1:36, 1:38, 1:39, 1:35

Food for the day:

Breakfast 8:00
- oatmeal 1/3 cup dry
- 1 cup strawberries

Lunch 12:30
- roast beef sandwich w/ cheese
- veggies (pease, peppers)

Dinner 7:00
- 1 1/2 cup orzo, pea, shrimp pasta

8:30
- apple
- red bell pepper

Food for the day

Breakfast 11:00
- pancake w/ maple syrup and berries
- 2 pieces of bacon

Lunch 1:00
- goldfish
- zuccini, carrots, red pepper
- deer meat sandwich

4:00
- snap peas

5:00
- banana

9:00
- 1 cup of leftover chicken pieces w/ little bit of mustard sauce

Workout:
15min warmup steady
4x 3min hard 1 min easy 2 min hard 1 min easy 1 min hard, 2 mins easy between sets
Hard pace was always the same intensity, first set was probably faster but all other set after were the same pace. 1 mins easy were slightly easier but not much slower than hard, more steady, 2 min rests were more like floats.
20 min cool down 10 mins easy then built back up to last 5 mins hard

Food for the day:
Breakfast 9:00
- bowl of Cheerios w/ milk
- strawberries and cantaloup

(At friends house)
5:30
- coke zero

8:30 dinner
- ceasar salad
- 1 small slice homemade pizza

10:00
- scoop (1/2cup) homemade pudding