Guesstimating

So, the run through of my new routine last week with my trainer took 47 minutes and I did 1 set of everything and no cool down on the cross-trainer; that earned me 370kcals. Today's full session of 3 sets of everything took around 45 minutes, but I worked hard all the way through it rather than yapping with my trainer, so I reckon I must have burned through another 60kcals at least. So, guesstimate for today's exercise is 430kcals, but then subtract the background kcals to give 374kcals.

This is what I was given:-
•Warm up rower 5 minutes
•Walking lunges (kb) 8-12 kg 2x 10-12 reps
•Squat clean shoulder press (db) 8-10 kg 2x 8-10reps
•Dips+ planks with lift to palms (body) 2x 15-20 reps
•Single arm lateral pull (machine) 6-20 kg 2x 10reps
•Reverse fly(kinesis) 1-3kg 2x 8-12reps
•Reverse crunch (abs) 2x 15reps
•Swiss ball/Bosu core work - 2x 15 reps
•Cool Down on a cross-trainer 5 minutes on a low intensity.

This is what I did:-
•Warm up rower 1km in 04:20 (L7/10)
•Walking lunges (kb) 12 kg 3x 12 reps
•Squat clean shoulder press (db) 9 kg 3x 10 reps
•Dips (3x10)+ planks with lift to palms 3x 10 reps
•Dual arm lateral pull (machine) 2x12.5 kg 3x 8 reps
•Reverse fly(kinesis) 1kg 3x 10 reps
•Reverse crunch (abs) 3x 12 reps
•Swiss ball tuck/roll - 2x 8 reps _ 1x 5 reps
•Cool Down on a cross-trainer 5 minutes (L7/25).

It was a good routine. Oh yes. Really got my heart pounding and my legs felt worked hard with the walking lunges.

Yesterday was a bit of a train-wreck with regard to eating. Having had a couple of cheats on Friday with lots of wine, yesterday was at least another 3, what with the Chinese takeaway and a couple of (smallish 4%) beers. Actually, I reckon I probably could say it was pretty much all 7 cheats between those two events. The week ended at 400kcals under maintenance, so not the end of the world, but it could have been better. And, to be honest, yesterday was a bit stressful so I can be excused not being saintly. I just can't have these excuses every single week. I need to focus on getting body fat % down to target and that means a bit of hard work right now.

I've been looking forward to today's dinner for a few days now; it's hard work to make but ohhhhsogood - lamb vindaloo with ribbon courgette, onion and toasted pine nuts:-


Exercise - 45 ish minutes weights (HR unknown)

B - greek yogurt with 1 scoop vanilla, frozen blueberries and flaked almonds
S - banana
*gym*
S - 1 scoop chocolate in skimmed milk
L - salad - lettice, celery, sweet peppers, chicken fillet and honey & mustard dressing
S - 1 pear
S - leftover egg mayonnaise from yesterday
D - lamb vindaloo with courgette, onion and pine nuts

Calories (kcal) [kcals to maintain weight (inc. exercise)	1683 2176 (est.)]
Protein (g)	144.7 (34.9%)
Carbohydrate (g)	126.7 (28.6%)
Fat (g)	67.3 (36.5%)
Fruit & Veg	13.7

Very very cold, like... very

We set off a tiny bit late to get to the start of The Hell of The Ashdown this morning, but thanks to it being 8am on a Sunday, there was no traffic at all and we got there with plenty of time. The organisation of the event is such that there are never hundreds of people milling about, though there are one thousand places allocated between the 50km and 100km rides. I waved Mr TOTKat goodbye at around 09:20 and headed back to the car to get some change for a cup of tea.


At around 11am, after hunkering down under a blanket in the car and reading for a bit, I went for a 5km run which wasn't painful, but felt rubbish; sluggish legs and generally didn't feel great. 28 minutes meant that it was indeed pretty slow at 9.9kph (I usually do 5km at around 10.6kph or faster). A quick protein shake and more book under a blanket after that (I had on a thermal base layer, a technical long-sleeved top, a long-sleeved cycling top and a fleecy jacket and long running tights and jogging bottoms on the bottom half and I was still cold even with a fleecy blanket on top of that) in the car 'cause it was warmer than the ride HQ. A couple of teas and salad after that and I was worried that I'd not had a progress call, but as I had very little battery life left on the iPhone (thanks to using it as a navigation aid to get there) and didn't want to use it up. 5 hours after the start and I was extreeeeeemely cold and more than a bit worried and was just tucking into my egg mayonnaise when I got a text message... then two voicemails from 25 minutes earlier! So I called and got through to a very weary, but slightly perking up Mr TOTKat who'd "bonk"ed quite a bit but was thankfully right around the corner from a feeding station and had munched and perked up a bit since the first plaintive voicemail. I was so relieved to hear he was OK and "only" 10 or so miles away, so about an hour or so and he'd be done.

So, I finished my book, went for another tea and waited at the finish line for Mr TOTKat to come over that last hill. Admittedly, I was a bit premature in deciding to stand outside and ended up being there for half an hour and chatting to a lady who was worried about her son and husband who'd not finished yet either.

It was really great to see Mr TOTKat cresting that last hill and crossing the finish line; 108.8km and 5000 feet of climb is no mean feat at all and I'm very proud of him for meeting the challenge! And I was more than a little bit cold by that point, though the time had flown while I was reading. We adjourned for tea and cookie then headed home for hot bathing, beer and Chinese Takeaway. There's only so much cold and a bit stressed I can take before the slightest hint of not having to cook will be grasped with both hands. Damn the numbers for today; I'll cheat hard and be damned!