Tuesday, September 22 2009

woke at 4:15 (slept very well)
breakfast: strong coffee and whole wheat toast
BIKE: 90 minutes with 4 x 4 minute hill training (ride up a steep hill for 4 minutes at a quick pace and then 1 minute rest, ride down and then another 4 minute sprint up hill)
CORE: 45 minutes with trainer
breakfast: 2 egg omlettee, bacon (great omlette the voice of reason, who is visiting cooked)
HIKE: although this was not in my training plan, we went for a long hike and I used this hike as training and went fast throughout with HR between 120 – 150, coming back up the trail was a good challenge and my heart rate was over 150 for a good 30 minutes or so
Lunch: aisha made me tuna salad
SWIM: 45 minute swim in rough sea at Monaco larvoto beach
Dinner: (at restaurant in menton called “Paris Rome”) steak, cheese and 2 glasses of red corsican wine, no desert
Comments: I did not work today and had a lot of extra time to train. although I have been training a lot, I still am not in great shape and easy 10 kilo too heavy. The hike was a good challenge and I walked down the side of a mountain near Monaco/La Turbie and then I speed, jogged hiked back up so had a good extra, non planned workout
My diet today was ok, I ate small portions, but drank 2 glasses of red wine
Total training today: (I include the hike) 5:30