Thursday, August 13th 2009

Woke at 5:15 (slept through my 4:15 alarm)
breakfast: strong coffee and two pieces of whole wheat toast
I was scheduled to ride my bike today, but because I was running late in my schedule, I decided to run instead.
Ran about 2 hours, 18km and then walked 3km to warm down my legs

when I got back I drank an infinitnutrition “repair” drink, had another coffee and had a big fruit salad with black berries and blue berries and a small bowl of special K with soy milk

Lunch: beef carpaccio and tomato salad with buffalo mozzarella and a diet coke

swam: a good hour in the sea. I had a good feel for the water today and overall had a good swim. I swam straight out from the beach for a long way and then back. The sea was rough the last 20 minutes so it gave me a good workout
Weights: I was scheduled to lift yesterday, but the gym was closed so I lifted weights after I swam (quick session only 4 body parts 4 x 15 of each) squats, shoulder press, tricep, incline bench
snack: protein bar
Dinner: salmon salad and a bowl of black berries
Total training today: 4:15
good day today – i didnt do any core exercises and need to start making more focus on strengthening my stomach muscles.