Rubriik: Võistlused

Workout Week 7.–13.04.2014

Published on by Margit2 kommentaari

In Workout Week posts I will tell you everything about my last week’s workouts.

7.–13.04.2014

Monday was JJV day. Around 45 minutes of running and 50 minutes of bodyweight training. My legs were pretty tired and stiff that day so the running wasn’t great… But the weight training part was really intense and efficient. 6 stations (plank, “swimming”, lunges, wallsits, stair runs, skipping rope), 2 minutes in each with 30 seconds breaks in between. We repeated the stations 3 times. I was dripping in sweat at the end of the class –> it was a good day.

Tuesday’s BodyPump wasn’t great again… We had to move really fast and didn’t to any stretching (!). I stretched on my own after the class.

Wednesday was intervals day. Since many of us in our workout group were competing on Saturday, we had an easier day. We did 15 minutes of warm-up, stretches, running exercises and then started the intervals part: 5 min slow, steady, fast, steady and slow. All together around 40 minutes of running that day. We ended the class with core exercises and stretches.

Taken near Anne Channel in Tartu. This kind of art really makes me smile while running 🙂

On Thursday I took the BodyPump class easier to be ready for my Saturday’s race 48 hours away and not to overdo it. Muscles need some rest before racing. I reduced my weights in every track that included leg muscles and actually got a chance to concentrate more on my technique. A good class, as every single Thursday.

Friday: rest day. I did around 45 minutes of walking and a really short 15 minute easy run. Then I also stretched and started to mentally prepare for my upcoming race.

Saturday was Parkmetsa 7K Run. I had a fantastic race, summary coming next week when I have more photos to show you 🙂 I also did lots of walking and some jogging to get to the race destination (around 4 kilometres away from my house) and back.

Sunday was not a rest day in my original 21,1K training plan that I’m following but since my BodyPump and running coach Maris strongly recommended to make a rest day either on Sunday or Monday, I decided to follow her advice (since I trust her 100%) and picked Sunday for resting. My knees have been weird and a little painful this week so better be safe than sorry. I just made a nice powerwalk in the morning, all in total about 6,2K.

In total:

  • 3 hours of running
  • 3 hours 25 minutes of muscle workouts
  • 3 hours 5 minutes of walking

7.–13.04.14

2 rest days this week – that’s pretty new to me. But since it was race week, I needed to take it easier (and it totally paid off!). I’m also a little concerned about my knees but hopefully they will be fine since I have to be in top shape for my half-marathon. A quarter of my training plan is done. Only 9 more weeks to go. Can’t wait! 🙂

Food Friday 11.04.2014

Published on by MargitLisa kommentaar

On Food Fridays I will tell you about everything I ate that day. Healthy or unhealthy: you will see it all.

Intuitive eating: week 2. Week 1 wasn’t easy, I so totally overate on some days (but didn’t binge, that’s good) and sometimes failed to only concentrate on eating while eating. I noticed that when I have a YouTube video playing or I’m reading a newspaper or trying to study while eating, I tend to eat more and not get full as fast. Which means the intuitive eating theory kind of really works. I feel so much better when I actually pay more attention to my food. I need NOT multitask so much and eat in peace, sitting down and in my kitchen EVERY SINGLE TIME. Practice makes perfect, right? 🙂 I have high hopes to become a normal healthy person when it comes to eating habits.

 

 

Breakfast: 9.30 AM

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  • half a cup of full grain oatmeal

  • half a cup of oat bran

  • 5 prunes

  • 1 cup of water

  • 1 cup of milk

  • cinnamon

  • 1 large teaspoon of peanut butter

  • half of a banana

 

Lunch: 4 PM

 

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  • half a cup of wholegrain pasta

  • 100 grams of frozen veggie mix

  • around 60 grams of chicken thigh meat

  • 1 egg

  • oil

  • ketchup, teriyaki sauce and seasonings

  • carrots

  • a small handful of almonds and peanuts

 

Dinner: 9 PM

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  • 150 grams of curd

  • 1 teaspoon of honey

  • 1 teaspoon of dark cocoa powder

  • 2 teaspoons of oat bran

  • half a banana

  • strawberries

  • huge slice of cabbage

 

Nutrition information

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I don’t have a food scale here and the nutrition information is probably not very accurate at all. But since I don’t count them anyway, maybe I won’t even make that macro and calorie section on Food Fridays anymore. Tell me what you think.

Tomorrow will be Parkmetsa Run 7K. Maybe I should have eaten more carbs today? Well, I think since my carb intake has increased during the last week anyway, I will be just fine.

Next Food Friday in a week!