the legs are starting to feel a little better after putting them through their paces today. decided to i need to put in some intensity but i wasn't sure what i was going to do until i started.
i'm also trying to keep my weight steady with the big run this weekend and i am going about that by making sure that i take in a big post-workout feed of carbohydrates to keep up my glycogen stores. i'm trying to add any more stress to my system than is necessary. i still haven't worked out how many carbohydrates i need to take in after a session but as i either run with a garmin or polar hr monitor i am using the calories used as a guideline and trying to replace about 50-75% of my energy output. how much fat would i use to fuel an hour workout at say 70-80% heart rate max. i'm sure there is a formula or calculator out there somewhere. i just don't have the time to find it right now.
sleep: 8hrs broken but good
legs: about 90% (hamstring better but right achilles still sore to touch)
run: 7 miles (53') incl. 2 x 1600m in 5:50-55 (1' rec), 2x1000m hills @ 10-15% gradient in ~5:30, 4x200m in ~:37
breakfast: rump steak, mandarin, carrot + black coffee
snack: banana + coffee
post-run: wholegrain oatmeal (1 cup) soaked in apple juice (250ml) w/ greek yogurt (175g) and banana
lunch (late): chili beef, carrots (2), apple (1)
dinner: bok choy stuffed with pork
After discovering that my wife's bike had been stolen from the bus stop where I had chained it up for my ride home last night meant that...
This is what I'm currently reading and after listening to podcast interviews with Jeff Volek, Stephen Phinney, Peter Attia and Tim N...
ok here is the recipe for the goat curry that i substituted with venison... North African Goat Curry (recipe from Sporting Shooter, dec 20...