I feel much better today, however my husband is home sick. I am really hoping that he improves before Friday. Both of us are drinking tons of water and taking wellness and immune formulas to keep us well. I was going to take another day off from working out but I just could not do it! I miss my workouts! My body felt so tight yesterday and I was in need of a good run today. My knee did well today and I am icing it as we speak. I did an Itrain interval set which I always love to do. If you are not familiar with Itrain, click here to check it out!
Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day for 20 mins- done
Take all supplements and vitamins - done
Workout 12/9 -
10 min walk high speed - 4.4 mph
5 min warm up run high speed - 5.2 mph
5 min walk high speed - 4.7 mph
20 min run - Itrain interval set - high interval speed - 7.5 mph with recovery for each interval at 5.0 mph
5 min cool down walk.
Total time - 45 mins
Calories burned - 473
AHR-154/80% MHR -189/98%
Daily Intake -
Calories consumed - 1,598
Protein - 37%
Fat - 15%
Carbs - 49%
Meal 1 - 1.5 servings of homemade whole wheat chicken and veggie pasta ( whole wheat pasta, ground chicken, mixed vegetables, garlic, onions, and marinara sauce) 20 oz of water and 2 cups of black tea with milk.
Meal 2 - 3.5 oz of chicken breast grilled with red bell pepper over raw bok choy with sour cream and picante sauce. 20 oz of water.
Meal 3 - 1/2 cup of millet cooked with water and 1/2 apple. 4 egg whites scrambled.
Meal 4 - 7 oz of grilled tilapia, 1 sweet potato, 1/2 cup of steamed veggies. 40 oz of water. 1 grapefruit. 2 cups of ginger read tea with lemon.
Meal 5 - 1/2 cup of buckwheat cooked with water and 1/2 apple. 20 oz of water
Meal 6 - 1 scoop of protein powder with 1/2 cup of frozen strawberries. 20 oz of water.