Sunday, August 12, 2012

Sun 8/12 - Cardio & Week Recap

Cardio:
  • Ran 5 miles in 44:53 (9:50, 9:12, 9:02, 8:53, 7:49), c/d 10.  8:57 pace.  Best run in a while.  Started slow and easy and just gradually picked it up and pushed a bit last mile. Felt really good.  Left knee barely bothered me.
Nutrition:
About the same as yesterday with higher carbs in the evening.  That's OK for a weekend, but can't become a trend.  I'm just craving carbs and cereal!

Sun Time Item Size Prot Carb Fat Cal
8/12/2012 8:30AM BCAA 10g


 

8:30AM Ran 5 miles in 44:50, c/d 10 mins.

 
  2:15PM Tuna (7oz can) 5.5oz 44 0 2 193
  2:15PM Zuchini&Squash 9oz 2.7 8.1 0 45
  2:15PM Smoked Salmon 2oz 13 0 2.5 70
  3PM Banana 1 Xsmall 1 19 0 72
  4:30PM Jerky (Walmart) 1oz 14 3 1 80
  4:30PM Apple 1 med 0 25 0 95
  5PM Cottage Cheese (FF) 1/2 Cup 11 8 0 80
  6:30PM Egg Whites 5 Whites 18 1 0 85
  6:30PM Whole Egg 1Egg 6 1 5 78
  6:30PM Mushroom 2oz 2 2 0 12
  9PM Cracklin Oat Bran 50grams 4 35 7 200
  9PM Chobani Yogurt 6oz 18 7 0 100
  9PM McD's Icecream Cone 1 cone 5 27 4 170
  9PM Apple Jacks 28grams 1 25 0 100
  9PM Apple Jacks 28grams 1 25 0 100
  9PM Milk (FF) 1Cup 8 13 0 90
  9PM Froyo 1serving 2 22 5 140
  All Day Almonds .5oz 3 3 8 83
 





 
 
TOTALS: Grams 154 223 34  1,792
 
  Calories 614.8 892 308  1,815
      Percent 34% 49% 17% 100%

Week Ending 8/12/12:
A really good week.  4 runs, 3 WO's, 3 doubles.  
Had 3 really good workouts even though I really started to lack energy by the Wednesday WO.  Five really tough full upper body WO's in a row took its energy toll.  Friday I switched from full upper body back to chest/tri's and had a really good chest WO with double drop sets.  Four runs was up from a few weeks of less running due to my knee and today (Sunday) I had a really good run.  One thing of note this week was that my diet really caught up with me.  I think a combination of cutting pretty hard and really tough workouts made me up my calories and carb intake.  It would have been a mistake to not eat just for the sake of keeping really low carb and trying to get leaner.  I think it would have made me crash harder mid to late week this week.  I felt I really needed the extra calories for energy, and that's the first time since I've been cutting I've really felt that way.  Gotta listen to the body.  
Now I'm back to my normal split (chest/tri's & back/shoulder/bi's) for a while.  I am going to give Myo-Reps some work this week though and will report back as to how that goes.
Ended the week at 169 pounds.
 

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