It looks as though our stay here in Siberia is going to be extended until the end of January, possibly February. I am going to try and make the most of this time in order to get myself ready for my races coming up back home. I am going to have to start the year off slower than I wanted to but I need to work on crossing the finish line strong and not injured, then working on speed can follow! This is a journey that does not end after one race, it is one I want to continue for life!
Hope everyone's day is wonderful!! Keep pressing on!!
Morning walk on treadmill followed by core work -
High speed on treadmill- 4.4 mph walk - 35 mins
P90X Ab Ripper X
Cathe Butts and Guts Ab work - part with 11 lb DB
Additional Core work -
Planks to T-planks,
Diagonal and horizontal body chops with resistance bands
Standing fire-hydrants with oblique crunch
Windmills, side to side twist and standing cross oblique crunches holding 10 kg plate (22 lbs)
Balance ball work - prone jackknifes, roll outs and V glut squeezes.
Total time - 73 mins
Calories burned - 503
AHR - 122/64% MHR - 161/84%
Daily goals -
Drink at least 20 oz of water before breakfast - done
Take all supplements and vitamins - done
Drink at least 128 0z of water throughout the day - done
Knee stretches and ice knee at least 4 times a day - done
Stay within caloric range for the day - done
Daily Intake -
Calories consumed - 1,401
Protein - 29%
Fat - 27%
Carbs - 44%
Meal 1 - 20 oz of water before breakfast. 1/2 cup of muesli, 1/2 cup of yogurt with 1 tbsp. of ground flaxseeds and 1/2 apple. 1 cup of black tea with milk.
Meal 2 - 1/2 cup of oats, 3 egg whites, 1/2 scoop of protein powder mixed into a protein pancake topped with 1 tbsp of maple syrup and 3 tbsp. of yogurt. 20 oz water.
Meal 3 - 1/2 cup of homemade ground chicken chili, 1 sweet potato. 40 oz of water.
Meal 4 - 1 egg, 4 egg whites scrambled with 1/2 cup of grilled veggies and 3.5 oz of ground chicken. 40 oz of water. 1 serving of homemade pumpkin custard (egg whites, pumpkin and honey.)
Meal 5 - 3 cups of decaf black tea with lemon. 2.5 cups of popcorn.