starting weight: 76.9kg (169 lb)
training this week (so far)- adding both volume and intensity...
monday am: 10km easy (44') // pm- 19.2km steady w surges + 3k hill climb tempo
tuesday: 14km easy (60')
wednesday am: 1h30' trail run - steep climbs // pm- 14km (60') w intervals 2x2000m (7'30"), 1x1000m (3'30"), 3x500m (1'35"-1'40") (2' recovery).
thursday pm: 19km (1h30) depletion run - 60' easy (75%HRmax) + 4x400m (av 79"), 4x300m (57"), 4x200m (37") w 60" recovery to 100bpm.
typical days eating-
breakfast: 3 eggs scrambled or hard-boiled w olive oil, turmeric, salt, pepper + black coffee + piece of fruit (apple, orange or banana)
snack: apple + almonds (before run)
lunch: salad (greek, garden etc) w protein (fish, chicken) + green tea
snack: fruit + almonds (before run) :: maybe another piece or two of fruit after run
dinner: lamb roast w steamed veggies + green salad
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...