It's the Blenheim Triathlon for us tomorrow and I'd sort of decided after last Monday's race and the state of my knee that I really wouldn't race tomorrow, buuuut... well, you see I've already done the Thames Turbo course a few times and it's not a "normal" one with the whole pool swim and 7 minute non-compete time at the end of the bike course. The lack of wet-suit makes for a fast race, what with not having to fight out of the wretched thing at the end of the swim. So, I figured that I really should at least start tomorrow to get a feel for a different course, and one in open water with wet-suits being compulsory.
So we trundled to Tooting Lido for a test run of the wet-suits as the last time I'd used mine was the Nokia Thames Swim last year and there was some concern around fit, comfort and being able to get it off easily and over a watch without hurting myself, the wet-suit or the watch. Mr TOTKat hadn't used his wet-suit since the open water training much earlier in the year last year, so was even more keen to test it out before tomorrow.
The water was a bit nippy, but clear as lead crystal glass and the wet-suits made it oh-so-easy in the 100 yard pool. We were both comfortable and pretty happy with the short swim we did and had no trouble getting wet-suits off afterwards. All in all a successful trip.
I will start the race tomorrow and take it as it comes. There are plenty of opportunities in the run course to pull up early and not finish, so if my knee gives up it's not going to be an issue. Plus, I have an appointment with the doctor on Tuesday to get me a referral to a sports physiotherapist to start getting that knee sorted out a bit better - maybe some ultrasound treatment or something, we'll see.
Report on the race, no matter how disappointing, tomorrow. Wish us luck, it's another early start to get out to Blenheim.
Showing posts with label Nokia Thames swim. Show all posts
Showing posts with label Nokia Thames swim. Show all posts
Saturday, 4 June 2011
Sunday, 29 May 2011
How to stay grounded?
How the hell do people do it? When you've set a goal way further in the future than when you need to actually start doing anything about it. How do you stay focussed on the current tasks in hand. How do you stop yourself from starting to do stuff waaaaay too early?
I'm struggling to contain myself at the moment and it is definitely too early to change tack on the stuff I'm doing at the moment. Having been at 3 so far this year so far (2x Thames Turbo Sprint triathlons and 1x Clapham Common 10K), and missing the Sheffield Half Marathon (boo to gonky knees!) there are 13 more races/events left for me this year to focus on between tomorrow and the middle of December (not including the ad-hoc Parkrun 5Ks every so often):-
And mental is something I've proven, what with losing 30kg and keeping it off for 5 years. But still... ongoing and new challenges will constantly test the resolve. Which is tiring.
I'm struggling to contain myself at the moment and it is definitely too early to change tack on the stuff I'm doing at the moment. Having been at 3 so far this year so far (2x Thames Turbo Sprint triathlons and 1x Clapham Common 10K), and missing the Sheffield Half Marathon (boo to gonky knees!) there are 13 more races/events left for me this year to focus on between tomorrow and the middle of December (not including the ad-hoc Parkrun 5Ks every so often):-
- 2x Thames Turbo Sprint triathlons
- Blenheim Sprint triathlon
- Shock Absorber Women's Sprint triathlon
- 3x Clapham Common 10Ks
- Nokia Thames swim (2.25 miles)
- Virgin London Olympic triathlon
- British 10K
- London to Brighton
- Nike+ Run to the Beat Half Marathon
- The Grim Original (8 miles off-road run)
And mental is something I've proven, what with losing 30kg and keeping it off for 5 years. But still... ongoing and new challenges will constantly test the resolve. Which is tiring.
Friday, 8 April 2011
Oops :oD
I may have just entered -another- triathlon. *cough* This time it's a women only one and an open water swim. Here's to hoping the water is warmer than 14C on the day as I really don't want to have to wear a wetsuit, but hey.... maybe it'd be good practice getting the damned thing off :o)It's the day before the 4th Clapham 10K so that'll be fun! Plenty of clearance from any other triathlons, though so it should be fiiiiiine!
Monday, 2 August 2010
Nokia Thames Swim race report
We rose earlyish, 7am, and had a fortifying breakfast - I had malt loaf with Nutella on it and a mug of tea. Arrived at Kingston; me, Mr TOTKat and Mr TOTKat's mum; parked the car and headed for the ferry which would take us to the race start. We got to the jetty at about 08:05 and the next ferry wasn't to leave until 08:30, which was a bit annoying but not too bad really. The ferry ambled us towards Hampton Court at what was almost certainly more than 4 knots (tsk!) and we got a good look at the swim course. The half-way buoy seemed a bit closer to the end than it should have been and there seemed to be not all that many large buoys in evidence.
The ferry dropped us off near the race start which was a pretty nice facility of marquees in a field off to one side of the river. Race registration was pretty tight in terms of identification and chipping etc. and we didn't have long before Mr TOTKat was due to start so I queued for the loo with Mt TOTKat's mum while he got ready and was whisked off to the start. Mr TOTKat's race start time was 20 minutes before mine, having put in an estimated race time of 01:20 where I'd put in an estimate of 01:10. I was not long after called up to the race start and had to fight my way into my wetsuit with assistance from Mr TOTKat's mum before leaving her with our kit bag to meet us at the finish, 2.25 miles further down the river. (In hindsight, we should have used the kit bag transport service, but hey, you live and learn.)
Near to the race start, there was a holding area where each wave of swimmers were gathered and penned in together before the race chips were checked to verify they worked and matched up with the number on your chest and swimming cap. Then it was into the water, over to the buoys marking the race start for briefing and photos and a 5 minute wait (in deep water, as in you can't touch the bottom) before the off for my wave. Lots of photos and a hooter honk later and 100 of us in yellow cap wave were off.
A very thrashy start with lots of people jostling past me, where I'd made my way to the front for the start, only to be overtaken by me a few minutes later when they found they'd gone off too fast and had to slow down a bit. Falling into a rhythm quite quickly meant very very slight hyperventilation all the way through the swim as I ended up breathing every 2 strokes (it was quite cold and the wetsuit, while very very well fitting, did restrict my shoulder movement which meant more effort per stroke required than usual all contributing to more breathing required) where every 3 would be better but I can't do bi-lateral breathing at the moment (need to practice). There was a surprising amount of jostling all the way through the swim, mostly people coming in from the sides of the route where they'd gone off course a bit; the water is extremely murky so you can't see a thing about where you are in the river without doing proper sighting ahead of you. I managed to get away with very little sighting as I do swim pretty straight without it. There were a few times when you could see the bottom as it was so close, close enough to scrape your hands on a a few times even.
Not much water got taken on board until well after the half way marker, which came soooo much later than I expected it. Half way came and went and the yellow wave started to pass some of the white and green waves before us and the odd pink one. And then came Raven's Ait - in theory almost the finish. Except it's aaaages away from the finish when you're swimming at around 1.6 knots. And that's when I first took on some water - the course narrows around the left side of Raven's Ait and lots of swimmers get close together and create a lot of splash. Then there were lots of pleasure boats between there and the finish, raising wake and causing a couple more mouthfuls of Thames sludge. At this point I got bad cramp in my left ankle. I do suffer with cramp in my feet a lot, which is pretty tolerable, but when it goes into my ankle it's extremely painful and causes a bad spasm so my foot goes club. I knew I was a good 10 minutes from the end, so my only real option was to speed up, despite creating quite some drag with my left foot being at a funny angle. I switched stroke to a more efficient, slightly more effort catch which zoomed me quickly past people who'd been level with me for the last few minutes, really picking up the pace.
The finish eventually hove into view and the race marshall with a megaphone was shouting something utterly inaudible when you're in the water with a swimming cap on. Thankfully I heard during the race briefing that we had to go around the final Nokia buoy before heading for shore and the exit. So I aimed for the buoy, got close enough to it and aimed for shore, having problems seeing how far it was away I broke into breast stroke for the first time all day and slowed down quite badly until I heard the marshalls telling me to mind the step on the exit. I saw two girls in front of me on the exit ramp, on their hands and knees and thought "blimey, I know it was tiring, but seriously..." and then I stepped out with some help from a marshall. Only to almost fall over through incredible disorientation and balance loss. I staggered, weaved and wobbled my way up the ramp and around to where there were people handing out Lucozade Light and actually took some despite not liking Lucozade at all. The disorientation and lack of balance was incredible and thankfully I saw Mr TOTKat quite soon and found somewhere to fall on my arse and sit down for quite a bit to get over the dizziness.
It took a while to find Mr TOTKat's mum in the crowds, but thankfully we'd been given a race finishers' t-shirt to put on which helped stop Mr TOTKat from getting too cold in his tri-suit where I was still quite warm in my wetsuit. We dried and de-mudded our feet, put some clothes on over our swimming suits, had a protein shake and a fruit&nut bar before heading home in the car, to get showered and some much needed tea.
Watch time put my race at 01:16:11 and the official timing was 01:15:55. - 34th in my age and sex category. Fastest woman overall was Keri-ann Payne (Olympic 10km open water gold medallist) at 00:47:50, "only" 28 minutes faster than me, so that was pretty pleasing. The overall winner was Michael Adams at 00:42:33.
The ferry dropped us off near the race start which was a pretty nice facility of marquees in a field off to one side of the river. Race registration was pretty tight in terms of identification and chipping etc. and we didn't have long before Mr TOTKat was due to start so I queued for the loo with Mt TOTKat's mum while he got ready and was whisked off to the start. Mr TOTKat's race start time was 20 minutes before mine, having put in an estimated race time of 01:20 where I'd put in an estimate of 01:10. I was not long after called up to the race start and had to fight my way into my wetsuit with assistance from Mr TOTKat's mum before leaving her with our kit bag to meet us at the finish, 2.25 miles further down the river. (In hindsight, we should have used the kit bag transport service, but hey, you live and learn.)
Near to the race start, there was a holding area where each wave of swimmers were gathered and penned in together before the race chips were checked to verify they worked and matched up with the number on your chest and swimming cap. Then it was into the water, over to the buoys marking the race start for briefing and photos and a 5 minute wait (in deep water, as in you can't touch the bottom) before the off for my wave. Lots of photos and a hooter honk later and 100 of us in yellow cap wave were off.
A very thrashy start with lots of people jostling past me, where I'd made my way to the front for the start, only to be overtaken by me a few minutes later when they found they'd gone off too fast and had to slow down a bit. Falling into a rhythm quite quickly meant very very slight hyperventilation all the way through the swim as I ended up breathing every 2 strokes (it was quite cold and the wetsuit, while very very well fitting, did restrict my shoulder movement which meant more effort per stroke required than usual all contributing to more breathing required) where every 3 would be better but I can't do bi-lateral breathing at the moment (need to practice). There was a surprising amount of jostling all the way through the swim, mostly people coming in from the sides of the route where they'd gone off course a bit; the water is extremely murky so you can't see a thing about where you are in the river without doing proper sighting ahead of you. I managed to get away with very little sighting as I do swim pretty straight without it. There were a few times when you could see the bottom as it was so close, close enough to scrape your hands on a a few times even.
Not much water got taken on board until well after the half way marker, which came soooo much later than I expected it. Half way came and went and the yellow wave started to pass some of the white and green waves before us and the odd pink one. And then came Raven's Ait - in theory almost the finish. Except it's aaaages away from the finish when you're swimming at around 1.6 knots. And that's when I first took on some water - the course narrows around the left side of Raven's Ait and lots of swimmers get close together and create a lot of splash. Then there were lots of pleasure boats between there and the finish, raising wake and causing a couple more mouthfuls of Thames sludge. At this point I got bad cramp in my left ankle. I do suffer with cramp in my feet a lot, which is pretty tolerable, but when it goes into my ankle it's extremely painful and causes a bad spasm so my foot goes club. I knew I was a good 10 minutes from the end, so my only real option was to speed up, despite creating quite some drag with my left foot being at a funny angle. I switched stroke to a more efficient, slightly more effort catch which zoomed me quickly past people who'd been level with me for the last few minutes, really picking up the pace.
The finish eventually hove into view and the race marshall with a megaphone was shouting something utterly inaudible when you're in the water with a swimming cap on. Thankfully I heard during the race briefing that we had to go around the final Nokia buoy before heading for shore and the exit. So I aimed for the buoy, got close enough to it and aimed for shore, having problems seeing how far it was away I broke into breast stroke for the first time all day and slowed down quite badly until I heard the marshalls telling me to mind the step on the exit. I saw two girls in front of me on the exit ramp, on their hands and knees and thought "blimey, I know it was tiring, but seriously..." and then I stepped out with some help from a marshall. Only to almost fall over through incredible disorientation and balance loss. I staggered, weaved and wobbled my way up the ramp and around to where there were people handing out Lucozade Light and actually took some despite not liking Lucozade at all. The disorientation and lack of balance was incredible and thankfully I saw Mr TOTKat quite soon and found somewhere to fall on my arse and sit down for quite a bit to get over the dizziness.
It took a while to find Mr TOTKat's mum in the crowds, but thankfully we'd been given a race finishers' t-shirt to put on which helped stop Mr TOTKat from getting too cold in his tri-suit where I was still quite warm in my wetsuit. We dried and de-mudded our feet, put some clothes on over our swimming suits, had a protein shake and a fruit&nut bar before heading home in the car, to get showered and some much needed tea.
Watch time put my race at 01:16:11 and the official timing was 01:15:55. - 34th in my age and sex category. Fastest woman overall was Keri-ann Payne (Olympic 10km open water gold medallist) at 00:47:50, "only" 28 minutes faster than me, so that was pretty pleasing. The overall winner was Michael Adams at 00:42:33.
Sunday, 25 July 2010
Weekly roundup and sensible planning
This week was a complete mess, as you can see. If I'm going to cycle this much, I have to work out how to sort out my nutrition to match it properly.
Last week:-
Exercise count: 10
Exercise time: 07:41
Exercise kcals: 4,408
Kcals difference from loss for the week: +2594
Kcals difference from maintenance for the week: -906
(+ is excess vs. quota, - is deficit below quota)
Since 15th June 2009:-
Exercise count: 312
Exercise time: 212h
Exercise kcals: 115,881
What's weird is that my lovely blue M&S silk&linen dress was pretty loose yesterday even though the scales are saying "umm... you're eating less than you're expending are you? really?". I can't do a body fat measurement to see if there's something else going on because I'm retaining water like a so-and-so today. Everything is just totally in flux, too many changes at once, I need to look after myself in order to take part in the Thames swim next Sunday, and I need to re-think how I approach the next 5 weeks.
So.
Next week I'm focussing on the Thames swim on Sunday. This means the following:-
Last week:-
Exercise count: 10
Exercise time: 07:41
Exercise kcals: 4,408
Kcals difference from loss for the week: +2594
Kcals difference from maintenance for the week: -906
(+ is excess vs. quota, - is deficit below quota)
| Day | Quota | Exercise | Total | Consumed | Difference | Difference for Week | |
|---|---|---|---|---|---|---|---|
| Mon | 1285 | 1214 | 2499 | 2890 | 391 | 391 | |
| Tue | 1289 | 1289 | 1564 | 275 | 666 | ||
| Wed | 1296 | 1155 | 2451 | 2147 | -304 | 362 | |
| Thu | 1295 | 733 | 2028 | 2018 | -10 | 352 | |
| Fri | 1292 | 762 | 2054 | 1959 | -94 | 258 | |
| Sat | 1285 | 1285 | 3318 | 2033 | 2291 | ||
| Sun | 1296 | 1296 | 1599 | 303 | 2594 | ||
| Total | 9038 | 3864 | 12902 | 15496 | 2594 | ||
Since 15th June 2009:-
Exercise count: 312
Exercise time: 212h
Exercise kcals: 115,881
What's weird is that my lovely blue M&S silk&linen dress was pretty loose yesterday even though the scales are saying "umm... you're eating less than you're expending are you? really?". I can't do a body fat measurement to see if there's something else going on because I'm retaining water like a so-and-so today. Everything is just totally in flux, too many changes at once, I need to look after myself in order to take part in the Thames swim next Sunday, and I need to re-think how I approach the next 5 weeks.
So.
Next week I'm focussing on the Thames swim on Sunday. This means the following:-
- winding back the cycling to probably zero (over 100km in a week is a bit much right now)
- -IF- my groin feels OK on Monday I'll do a weights session
- on Tuesday, I shall take the 3rd open water training session
- -IF- my groin feels OK on Wednesday, I'll do a weights session
- I have a deep tissue massage on Thursday at which I shall ask for focus on my thighs
- -IF- my groin feels OK on Friday, I'll do a weights session
- I will aim for roughly maintenance kcals throughout the week
- I will carb load on Saturday, which -will- involve going over maintenance kcals for that day
- I will enjoy late lunch out on Sunday after the Nokia Thames swim in the morning
- I will be 1lb heavier on Sunday and Monday than I am on Friday, mostly due to carb loading
Over the top and taking it easy
- Roasted tomato and shallot tart with goats cheese and pesto
- Sausages and mash with mixed vegetables and onion gravy
- Banoffee tart with butterscotch sauce and a brandy snap tuile of toffee cream
We actually came home last night rather than stay at the B&B. Which resulted in me having toast and boiled eggs with tea just before bed. I'm really not very with it right now and could do with some serious napping this afternoon. Given that it's the Thames swim next weekend, I have to wind it right back this week and probably aim to go onto maintenance and forget about any body fat loss goals. I can't do a body fat measurement today seeing as I had some wine yesterday and my hydration levels will be all over the place for at least 24 hours. More than anything, I need the sleep and not to be trashing my legs completely - I also have a strain in the right side of my groin which I want to be gone by the weekend. So. Perhaps only gymming this week, maybe one or two cycling days if any, I don't know. Problem is... cycling is nicer and faster than going in by tube :o/
Thursday, 15 July 2010
Open water swimming
I've only ever really done it once before, in a lake in Ireland and not in a wetsuit. So, with 3 weeks to go to the Thames swim, we went to the first of a set of 3 open water swimming training sessions on Tuesday night. The training is very geared towards triathlons, which was a bit annoying for me as I'm not doing an open water triathlon swim and I'd really rather not be bothered with things like how to turn around a buoy quickly or how to get a wetsuit off quickly, but given that the training is designed for triathlons and I was the only one just doing an open water swim I just had to suck it up and get on with the same training as everyone else.
I cycled in to work on Tuesday, so that plus the swim earned a few kcals and given that the training session had us in Hyde Park at 1/4 to 9 at night and it would be an hour 'til we got home and had food on plate I cracked and we had dinner in a pub nearby. 2 pints of lager and a steak and chips and I was still cruising in under my maintenance kcals for the day. OK, so alcohol will knock me off my fat loss goal a bit, but overall it's not the end of the world.
I cycled in to work on Tuesday, so that plus the swim earned a few kcals and given that the training session had us in Hyde Park at 1/4 to 9 at night and it would be an hour 'til we got home and had food on plate I cracked and we had dinner in a pub nearby. 2 pints of lager and a steak and chips and I was still cruising in under my maintenance kcals for the day. OK, so alcohol will knock me off my fat loss goal a bit, but overall it's not the end of the world.
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 2388 2606] |
| Protein (g) | 196.2 (33.4%) |
| Carbohydrate (g) | 206.1 (32.8%) |
| Fat (g) | 60.4 (23.1%) |
| Fibre (g) | 35.3 |
| Fruit & Veg | 8.8 |
Tuesday, 6 July 2010
A little extra effort
Today is another good day for keeping it real and hauling ass into exercising. Though I love going to the gym, I'm not so enamoured of functional swimming. As I did weights yesterday, however, it had to be a swim or a run today and it's way too hot for me to run any time after about 8am, so swim it was. Intervals make it a little bit less boring and as I'm stronger, I'm feeling stronger in the water too. It's not translating into extra speed though as it does require more than just the bare strength itself so this is where the intervals come into it. And then, once I've done the Nokia Thames Swim, I'll dial in some proper structured sets, e.g. of 8x200m with 20s rest in between sets at a pace of 01:45 per 100m (i.e. 18s lengths - which is pretty achievable given that my 200m time trial time is 03:15 or so).
Dinner tonight was a really nice one... take one chicken breast (125-150g), lay it on some kitchen foil enough to wrap comfortably and loosely with some to spare. Smear cream cheese on one side really really thickly (30g). Grind some black pepper onto the cheese and press chorizo slices (x3) onto the cheese. Wrap the whole lot up in the foil and bake in a pre-heated oven at 190C for 15 minutes then 150C for 15 minutes. Serve on a bed of mashed butternut squash. NOM!
The cheese goes soft, mixes a bit with the chicken and chorizo juices, so make sure you pour that liquid over the top as it's really flavoursome. That little bit of extra effort with tonight's dinner was really worth it. I'm glad I bothered :o) Really nice flavour and I'm feeling nicely full and almost clean too! (though the cream cheese is a bit on the processed side as it's an extra low fat one with added thickeners)
Nutritional info (including 400g butternut squash):-
B - greek yogurt with 1 scoop MP Max, Yeo Valley fruit compote and flaked almonds
S - strawberries with greek yogurt and a small squirt of agave nectar
*swim*
S - 1 scoop MP Max in skimmed milk
L - lettuce, celery, beetroot, cherry tomatoes, sweet pepper and a chicken breast
S - mango and single cream
S - Frijolemole with carrots
D - chicken stuffed with cream cheese and wrapped in chorizo, with butternut squash mash
Exercise - 33 minutes swimming (315kcals before background tax)
The cheese goes soft, mixes a bit with the chicken and chorizo juices, so make sure you pour that liquid over the top as it's really flavoursome. That little bit of extra effort with tonight's dinner was really worth it. I'm glad I bothered :o) Really nice flavour and I'm feeling nicely full and almost clean too! (though the cream cheese is a bit on the processed side as it's an extra low fat one with added thickeners)
Nutritional info (including 400g butternut squash):-
| Calories (kcal) | 339 |
| Carbohydrate (g) | 29.3 |
| Protein (g) | 41.5 |
| Fat (g) | 6.8 |
| Fibre (g) | 5.5 |
| Fruit & Veg | 4.4 |
B - greek yogurt with 1 scoop MP Max, Yeo Valley fruit compote and flaked almonds
S - strawberries with greek yogurt and a small squirt of agave nectar
*swim*
S - 1 scoop MP Max in skimmed milk
L - lettuce, celery, beetroot, cherry tomatoes, sweet pepper and a chicken breast
S - mango and single cream
S - Frijolemole with carrots
D - chicken stuffed with cream cheese and wrapped in chorizo, with butternut squash mash
Exercise - 33 minutes swimming (315kcals before background tax)
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1463 2068] |
| Protein (g) | 152.5 (42.1%) |
| Carbohydrate (g) | 141.4 (36.6%) |
| Fat (g) | 34.1 (21.2%) |
| Fibre (g) | 23.5 |
| Fruit & Veg | 16.5 |
Saturday, 8 May 2010
Envigorated - and an incredible milestone
Today marks 4 years since I took the decision to lose weight and turn my health around. 4 years on and I'm still maintaining a 30kg weight loss (which took 6 months to effect purely through diet change and calorie deficit), having had a little hiccup part way through when my scales stopped working properly and I put on a good half stone. That was worked off again and I've been working on lowering my body fat %, taken up running and got back into swimming. I've done my first 10km running race (2 minutes faster than I wanted to do it), my first sprint triathlon (10 minutes faster than I wanted to do it; and 2 more tris to come through the year), done a 5km swim for charity (in less than 2 hours despite no training) and signed up for a 2 mile swim down the Thames later in the summer. I've come a long way and am still moving forward. I may well be very hard on myself most of the time, but I have done well and continue to do so. So it calls for a little celebration. Dinner out tonight!
Despite still aching quite a bit, I went to the gym with Mr TOTKat this morning. And I really went for it. Full body weights session with a good 15 minutes cardio at the end. I feel great! Mr TOTKat's trainer even commented on my walking lunges with kettlebells, which was pleasing! My thighs ought to calm down a bit by the morning too. :o)
B - greek yogurt with 1 scoop, maca root and some Dorset Cereals fruity muesli
*gym*
S - 1 scoop in semi-skimmed milk with water (we ran out of milk!)
L - sandwich; Sainsburys wholemeal crusty roll with ham, Philadelphia and lettuce
S - cottage cheese with pineapple and maca root
D - hot smoked salmon with beetroot and watercress, duck breast with pureed cauliflower and spinach and a portobello mushroom, chocolate brownie with vanilla ice-cream and chocolate sauce, champagne, dessert wine and coffee with Amaretto
Exercise - 65 minutes gym
Despite still aching quite a bit, I went to the gym with Mr TOTKat this morning. And I really went for it. Full body weights session with a good 15 minutes cardio at the end. I feel great! Mr TOTKat's trainer even commented on my walking lunges with kettlebells, which was pleasing! My thighs ought to calm down a bit by the morning too. :o)
B - greek yogurt with 1 scoop, maca root and some Dorset Cereals fruity muesli
*gym*
S - 1 scoop in semi-skimmed milk with water (we ran out of milk!)
L - sandwich; Sainsburys wholemeal crusty roll with ham, Philadelphia and lettuce
S - cottage cheese with pineapple and maca root
D - hot smoked salmon with beetroot and watercress, duck breast with pureed cauliflower and spinach and a portobello mushroom, chocolate brownie with vanilla ice-cream and chocolate sauce, champagne, dessert wine and coffee with Amaretto
Exercise - 65 minutes gym
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 2570 2303] |
| Protein (g) | 159.2 (25.9%) |
| Carbohydrate (g) | 234.4 (35.8%) |
| Fat (g) | 67.5 (24.7%) |
| Alcohol (g) | 47.6 (13.6%) |
| Fruit & Veg | 6.6 |
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