Workout Program for the weekPosted: August 15, 2011
Monday: 5km run + Intervals
Tuesday: 30min Tempo + 45min Stationary Bike
Wednesday: 5km run + Hill/Speed work, Light Weights
Thursday: 30min Tempo + 45min Stationary Bike
Friday: 5km run
Saturday: Race day!
Sunday: Long Run
This morning started off like an other typical morning. I was up at 5:30am and headed out for a 5km run. My usual 5km run includes 2 hills. 3km into my run I reach the first hill which is the steepest, today I decided to change it up a little and run up that hill twice then continue on with the remainder of my run. This worked out well for me! When I reached the last hill which is the last 100m of my run, I sprinted up and finished hard like I normally do. I’ve been feeling stronger in my runs and the Hill Training I’ve been doing is definitely paying off. Pushing myself up the hills during training will make it easier during races 🙂
Post Run: I had some Chocolate Milk. I’m trialing this for a while. We’ll see how it goes!
Breakfast: Spelt Maple & Almond Muesli + Yogurt + Blueberry Jam & Apple slices
Lunch: Spinach & Strawberry Salad + Mixed Berry Parfait (I drizzled the salad with extra light olive oil,balsamic vinegar & a crushed strawberry)
Afternoon workout consisted of Intervals, 10 x 100m with a jog recovery in between each set. I completed this at the track. I alternate between the Stationary Bike and running at the Track for interval workouts, I’ve found that this has been good cross training for me and a great injury prevention strategy.
Post Afternoon Workout: Instant Oats + Peanut Butter + Cinnamon & Orange slices
I was feeling a little peckish before dinner. Baby beans, Baby Carrots & Peas
I fixed up a quick dinner tonight. Pasta with Snow Peas, Broccoli & Chilli Tuna.
I think the lack of sleep I’ve had for the last 3 nights has finally caught up to me. I’m heading to bed extra early tonight!