Woke at 2:30am (went to bed at 9pm and woke twice to piss, the last time at 2:30 and I couldnt fall back to sleep so I read the news on my laptop in bed and then at 3:45 made my coffee and toast
Bike: 5:15 – 6:45 50km ride (same ride as I did on sunday, but I turned around today at the 25km point) my time seems slow, but my legs felt good and are getting stronger each ride.
At home, I did abs and lower back – core work
Breakfast: 4 eggs, powerade
Lunch: salmon, white beans and special K with soy milk
drank at least 4.5 liters of water today at work, one of the drinks was a “recovery drink” from infinitnutrition which I like a lot.
19:00 – 20:10 Weights: for a good hour or so, 6 x 15 squats; 6 x 20 shoulder dumb bell press; 6 x 20 shoulder shrugs; 4 x 20 shoulder raise; 4 x 20 (each arm) dumb bell raise (back); 6 x 10 push up;
20:30 – 21:15 Swim
After lifting i drove 5 minutes to the beach in Menton and swam for 45 minutes. I had a good feel for the water today, strong current so it gave me a good, tough swim
Dinner: a can of tuna (very good) and two wheat crackers
total training time today: 3:15
my goal is to ride 50km every morning this week and 150km on sunday – hopefully; my lack of sleep last night/today is not going to hit me in the face tomorrow.
I am going to sleep now, 21:50.