Training Log Archive: Danshaw88In the 7 days ending Jan 11, 2020:
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Saturday Jan 11, 2020 #
Note
0900
Calcium plus vit D
3xweetabix (204cals)
200ml alpro unsweetened almond milk (26cals)
80g frozen blueberries (41cals)
5g hemp seed
5g chia seed
1x Colombian nespresso
1300
1x crust roll 209 cals
Tuno Mayo (disgusting) 106 cals
Lettuce 80g
Salad of tomatoes 140g and 90g avocado with 1tsp olive oil and pinch of salt
1700
30g macadamia nuts
20g dark chocolate coated raisins
Roasted veg
110g courgette
90g leek
80g green pepper
95g mushrooms
30g sundried tomatoes (104 cals)
50g mixed leaf salad
320g (raw weight) jacket potatoe
100g tempeh (208cals)
200mg ferrous sulphate plus vit C
B12 supplement
2030
25g Dark chocolate and sea salt (130 cals)
2200
30g whole oats and 100ml almond milk
Calcium plus vit D
3xweetabix (204cals)
200ml alpro unsweetened almond milk (26cals)
80g frozen blueberries (41cals)
5g hemp seed
5g chia seed
1x Colombian nespresso
1300
1x crust roll 209 cals
Tuno Mayo (disgusting) 106 cals
Lettuce 80g
Salad of tomatoes 140g and 90g avocado with 1tsp olive oil and pinch of salt
1700
30g macadamia nuts
20g dark chocolate coated raisins
Roasted veg
110g courgette
90g leek
80g green pepper
95g mushrooms
30g sundried tomatoes (104 cals)
50g mixed leaf salad
320g (raw weight) jacket potatoe
100g tempeh (208cals)
200mg ferrous sulphate plus vit C
B12 supplement
2030
25g Dark chocolate and sea salt (130 cals)
2200
30g whole oats and 100ml almond milk
X-trainer 1:00:01 [3]
ahr:106 max:120
60’xt
Just kept today’s session easy the legs felt good after yesterday’s efforts so was mindful not to push to hard.
Just kept today’s session easy the legs felt good after yesterday’s efforts so was mindful not to push to hard.
Strength tx 40:00 [3]
3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side (20kg kept it light to begin with)
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side (20kg kept it light to begin with)
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
Friday Jan 10, 2020 #
Note
Friday 10th food log
Breakfast 0630
2x wholemeal crumpets (Lakeland bake)
Proper nutty peanut butter 20g (crunchy)
1x Colombian nespresso 30ml almond milk.
2x calcium & vit D (osteocare)
11am
12 pecans 20g
1230 lunch bought from M&S (normally bring food myself except for Friday when we have departmental lunch)
Watermelon 200g (flesh)
230g M&S supper nutty whole food salad (100g = 159 cals. Fat 7.6g of which 1.2g saturates. Carbohydrates 12.3g of which 4.6g sugars. Fibre 7.1g protein 6.8g salt .3g.)
Medium americano (Costa) with almond milk.
1700
2x dark chocolate rice cakes (metcalfes)
1945
70g wholemeal cous cous (Dry weight)
Pinch of salt
100g frozen petit pois
110g mushrooms
100g tempeh grilled
3g (10sprigs) fresh coriander
1/2 tsp coconut oil to sauté the veg
1clove of garlic
80g rainbow chard
70g advacado flesh
1tbsp nutritional yeast inc b12
200ml cranberry juice
Vit C and 200mg ferrous sulphate
Snacked on 30g Brazil nuts post dinner.
Breakfast 0630
2x wholemeal crumpets (Lakeland bake)
Proper nutty peanut butter 20g (crunchy)
1x Colombian nespresso 30ml almond milk.
2x calcium & vit D (osteocare)
11am
12 pecans 20g
1230 lunch bought from M&S (normally bring food myself except for Friday when we have departmental lunch)
Watermelon 200g (flesh)
230g M&S supper nutty whole food salad (100g = 159 cals. Fat 7.6g of which 1.2g saturates. Carbohydrates 12.3g of which 4.6g sugars. Fibre 7.1g protein 6.8g salt .3g.)
Medium americano (Costa) with almond milk.
1700
2x dark chocolate rice cakes (metcalfes)
1945
70g wholemeal cous cous (Dry weight)
Pinch of salt
100g frozen petit pois
110g mushrooms
100g tempeh grilled
3g (10sprigs) fresh coriander
1/2 tsp coconut oil to sauté the veg
1clove of garlic
80g rainbow chard
70g advacado flesh
1tbsp nutritional yeast inc b12
200ml cranberry juice
Vit C and 200mg ferrous sulphate
Snacked on 30g Brazil nuts post dinner.
Turbo session 1:15:00 [3]
ahr:119 max:154
5x5 efforts with 2x’ recoveries
Felt good the legs felt fine and was able to push during the efforts.
Felt good the legs felt fine and was able to push during the efforts.
Thursday Jan 9, 2020 #
X-trainer 1:00:03 [3]
ahr:112 max:123
XT alternating direction every 10’
Woke middle of the night with nigh sweats but by the time morning came I was uptown 90% and by lunch I was feeling fine plus my appetite had returned.
Felt fine on the XT legs felt really good and seemed to have plenty of energy.
Woke middle of the night with nigh sweats but by the time morning came I was uptown 90% and by lunch I was feeling fine plus my appetite had returned.
Felt fine on the XT legs felt really good and seemed to have plenty of energy.
Strength tx 40:00 [3]
3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side (20kg kept it light to begin with)
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side (20kg kept it light to begin with)
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
Wednesday Jan 8, 2020 #
Note
(sick)
Felt rough today feeling nauseous for most of the day. Went to Manchester to see John Rogers but very straight back and will head to bed early in the hope it’ll pass over night. Will resume training hopefully tomorrow.
Tuesday Jan 7, 2020 #
X-trainer 1:00:03 [3]
ahr:123 max:133
60’ alternating direction every 10’
The gym was busy last night so got up early to get the session done before work. Felt good this morning and better than last night with more energy. The gym was quieter too.
The gym was busy last night so got up early to get the session done before work. Felt good this morning and better than last night with more energy. The gym was quieter too.
Strength tx 40:00 [3]
3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
3x10 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
3x10 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
Monday Jan 6, 2020 #
Turbo session 1:15:00 [3]
ahr:123 max:156
20’ easy - 5x5’ with 2’ recovery - 20’ easy
Felt poor tonight no real energy and heavy legs. Just glad to get this one done.
Felt poor tonight no real energy and heavy legs. Just glad to get this one done.
Sunday Jan 5, 2020 #
X-trainer 1:00:03 [3]
ahr:117 max:127
XT 60’ alternating direction every 10’
Feeling good on the XT today. Legs felt good with plenty of energy.
Feeling good on the XT today. Legs felt good with plenty of energy.
Strength tx 40:00 [3]
3x20 deadbugs
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
3x10 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)
3x20 hand to feet ball pass
2x15 windwipers
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
3x10 Bulgarian split squat each side
3x side planks running style each side
1x10 windmills
2x 12 Hip thrusts (20 kg bag on lap)