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Moving well.

Today's main focus points were: Cardio & Les Mills

Kcal consumed
3,255
Kcal burned
3,643
Active kcal
1,621
Date

18 August 2020

Muscle groups
  • Full Body

18.08.20 - Cardio & HIIT

Today was about pushing the run, anyone who follows me on social media or via the blog will know that my average times have been sitting at about 9 mins per mile over distances longer than 3 miles, but recently I did a 5 mile run for an average of bang on 8 mins per mile.

This got me thinking that maybe I could get somewhere in the 7's. I was hoping for sub 7'50" with an optimistic view of maybe 7'45" per mile, but I smashed this & finished on 7'30" per mile over 6.08 miles.

  • Cardio
  • 6 mile run
  • 4 mile bike (15.2miles overall including LMBS#2)
  • 1,200 single-unders
  • 1 hour cricket training
  • Les Mills
  • Les Mills Grit #24
  • Les Mills Bike Sprint #2
  • Workout
  • Resistance bands: curls / extend / hammers / reverse extend / shrugs / fly / lat pull / chest press (3 sets each)
  • Weighted vest: lunges / squats / calf raises / push-ups / pull-ups (3 sets each)
  • DBs: hammers / overhead extend / curls / kickback / side raise / shoulder press
  • Stretch & Recovery
  • 20 mins Compex machine
  • 10 mins Massage
  • 10 mins stretch

Full day of eating

Burgen Bread & Marmite

09:00

Banana & Blueberries

11:00

Skyr & Mulberries

12:30

Smoked Salmon, Scrambled Eggs, Mushrooms & Bagel + Butter

14:30

Cashew Nuts, Dry Roasted Edamame Beans, Wasabi Peas, Dried Corn

16:30

Chicken Breast, Bulgur, Peas, Onion, Butter & Chicken Stock

19:00

Bulk Powders Vegan Protein Shake

21:00

Creatine, BCAAs, Multivitamin, Vitamin C, Vitamin D + Calcium, Omega-3 & Garlic Extract

Other: Peperami Hot Stick 13:00 / Dextro Tabs x 2 13:45 / Applied Nutrition Vegan Shake 17:30 / Curry Noodles 17:30 / Cold Meats 22:00

MACROS

Protein / 250g / 1g = 4kcal / 31%

Carbs / 305g / 1g = 4kcal / 37%

Fat / 115g / 1g = 9kcal / 32%

The Split

Total Calories: 3,255

Fibre: 47g

Sugar: 67g

Coronavirus Update:

There has been talks of gyms opening up in a few weeks now; however, with this virus still having spikes & the main reason for opening up seems to be for business recovery (which I completely understand, people have to feed themselves & the economy needs to recover), I will stay away from the gyms for a while until I feel like we can all train in a fully safe environment.