Monday, August 21, 2006
Weekly Quote: Zatopek: weekly plan 8/21
"I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known."
Emil Zatopek
First to break 29 minutes in the 10K
Has held every world record from 5K-marathon
4 Olympic Golds, 1 Silver
Weekly Plan: 8/21 - 8/27
Rest until Friday.
M: Off
T: Long Swim, short 30 min jog
W: Morning 4 miler, Afternoon 8 miler
T: Spin 60 min with short intervals, run 4
F: Bike 3-4 hours easy with a few hill surges. Start Hood to Coast.
S: HTC
S: Late Afternoon run, 4 miles, Maybe a light 20 mile ride in morning.
M: Start Big week #2. Bike back from coast. Then off the Bend for the week.
Diet:
Breakfast: Cliff protein bar and cinnamon roll. Med coffee/cream
Lunch: Salad with 6 oz chicken breast, mixed vegies, low fat dressing. 2 0z bag kettle chips. Big diet shasta.
Dinner: Out with Scott, sarah and parents. Had a 12 oz sirloin, broccoli, mashed potatoes, salad. 2 beers. Before bed, 2 low fat ice cream bars.
Emil Zatopek
First to break 29 minutes in the 10K
Has held every world record from 5K-marathon
4 Olympic Golds, 1 Silver
Weekly Plan: 8/21 - 8/27
Rest until Friday.
M: Off
T: Long Swim, short 30 min jog
W: Morning 4 miler, Afternoon 8 miler
T: Spin 60 min with short intervals, run 4
F: Bike 3-4 hours easy with a few hill surges. Start Hood to Coast.
S: HTC
S: Late Afternoon run, 4 miles, Maybe a light 20 mile ride in morning.
M: Start Big week #2. Bike back from coast. Then off the Bend for the week.
Diet:
Breakfast: Cliff protein bar and cinnamon roll. Med coffee/cream
Lunch: Salad with 6 oz chicken breast, mixed vegies, low fat dressing. 2 0z bag kettle chips. Big diet shasta.
Dinner: Out with Scott, sarah and parents. Had a 12 oz sirloin, broccoli, mashed potatoes, salad. 2 beers. Before bed, 2 low fat ice cream bars.
