Day in the Life: March 28th
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Kcal Balance on the day/Timeline (if your initials happen to be SR just skip this section don't worry bout it):
7am: Breakfast
1 Large Coffee
2 Nature Path Gluten Free Waffles
1 TBSP Light Peanut Butter
0.5Tsp Becel
1 TBSP Syrup
1.25 cups Vector Cereal
1 cup Almond Milk
1 Banana
Total kcal: 770kcal, 140g carbohydrates, 15g protein, 23g fats (4.5g saturated). 1000mg sodium
Second Coffee: 8:30am while doing 45minute of normatec recovery
9:45: Warmup: leg swings, glute “activation” set, 5 minutes skipping
10am: 40 minute Run – 9.6km (5x4minutes Ascending rest [only 30s-1min], descending pace from 3:40, 3:37, 3:34, 3:30, 3:25) – treadmill set at 1%
Average heart rate: 168bpm, max 191, average pace 4:13/km, max 3:20/km)
Total kcal burned: 567
Consumed: 0kcal – approx. 3oz of straight water
10:55am: 5minutes stretch
11:10am: Walk/jog to pool (2km away)
11:30am: Swim 5000m
Workout: 400m Warmup mix strokes
4x50kick descend 1-4 on 1 minute
12x100 as (1-4 band only 70%, 5-8 band+paddles 75%, 9-12 paddles, bouy, band 80%)
50m Dbl Arm back
2x75, 2x50, 2x25 (build each 25 up to pace, build through mini set)
50m Dbl Arm Back
4x100 leaving on 1:20 (1:15.8, 1:15.8, 1:16.2, 1:15.8)
200m Cruise
4x100 leaving on 1:20 (1:15.7, 1:16.6, 1:16.2, 1:16.1)
200m Cruise
4x100 leaving on 1:20 (1:14.9, 1:15.4, 1:16.2, 1:16.2)
200m Cruise
4x100 leaving on 1:20 (1:16.1, 1:17.4 [kid threw ball into lane stopped to throw back out of way], 1:16.7, 1:16.3)
600m CD
Total kcal burned: 1014 kcal
Consumed: 0kcal – 600ml water during, 600ml water immediately post
1pm: Walk Home
1:30: Lunch
1 Large Coffee
1 12 Grain Bagel
1.5 TBSP Light Peanut Butter
0.5 Tsp Becel
1 Banana
1 Apple
1 Greek Yogurt
1 cup skim milk
600ml Water
Total: 755kcal, 124g CHO, 32g Protein, 19g Fat, 600mg Sodium
3:45pm Snack (while doing another normatec):
1.25 cup Vector
1 cup almond milk
1 large Earl Grey Tea (black)
Total: 315kcal, 63g CHO, 8g Protein, 6g Fat, 600mg Sodium
6:30 pm: 1:45minute Bike (3sets of 4x3minutes at 110, 112, 110% FTP, 3 min Recovery between intervals, 5min between sets)
Consumed: 1.5litres of water –0kcal (Please someone sponsor me so I could afford some sugar!!)
Burned 1362kcal
8:15pm: 30 minutes of Skipping off bike, bands, core
Burned 230kcal
9:15: 1 cup skim milk (90 kcal, 8g protein)
9:30 Dinner
Big Salad:
1 TBSP Poppy Seed Dressing
10 Pieces Ace Croutons
4oz Kale
1 Bell Pepper
½ cup Mushroom
10 cherry tomatoes
88g Tofu
Amy’s Organic Split Pea Soup
Grilled Cheese: 2 slices Stone Milled bread, 1/3 cup Light Cheddar, Sundried Tomato, Roasted Red Pepper, 1 TBSP Light Mayo
2 600ml Bottles of Water
Total: 955kcal, 116g CHO, 52g Protein, 41 g fat, 2000mg Sodium
Dessert:
1 cup Silk Chocolate Almond Milk (+Calcium/VitD pill)
2 Nature Path Organic Waffles
1 TBSP Syrup
1 Banana
1 Oikos Greek Yogurt
1 TBSP PB
1 Tsp Becel
1 600ml Bottle of Water
Total: 675kcal, 112g CHO, 18g Protein
Total Burned through Exercise: 3173 kcal
Total Food Consumed: 3560kcal, 568g of CHO (10g/kg), 129g protein (2.2g/kg)
If curious how accurate measurements/portions are answer is very accurate - I legitimately weigh my food (pasta, tofu, you name it it goes on the scale), A small obsession of mine.
#Training #Cycling #Running #Swimming #Triathlon #ProTriathlete #VO2Max