Thursday, September 10th 2009

woke at 4:30 (very hard to get out of bed – i took 400mg of ibuprofeun before i went to sleep which is why I think it was so hard to wake up)
breakfast: 2 pieces of whole wheat toast, special K soy milk and strong coffee
RUN: 90 minutes (2nd 45 minutes was faster than the first)
2nd breakfast: bowl of oranges, infinit recovery drink
Lunch: 8 scallops, steam zucchini and 2 x 1.5 liter of evian over 2 hours or so
snack: bowl of oranges, 1/2 of a power bar
WEIGHTS: about 90 minutes, not including 20 minute bike warm down (2 x 12, 2 x 8 at 75%)
Squats
bench press
lat pull down
straight arm lat pull down
reverse leg extentions
seated row
leg extention (normal)
(I do not understand what a “kick back” is; and it was in todays program. Also, I forgot to do the walking lunches)
20 minute warm down ride (moderate level) on spinning bike – mario told me not to run 30 minutes after lifting, instead he suggested biking
SWIM: 40 minute (I was schedule 90 minutes, but it was too dark. I swam in Monaco in front of my gym so I was able to go swimming immediately after lifting. I had terrible feel for the water and a very poor swim.

Comments: i managed to fit everything into today without interfering with work. I had a good run very early this morning. I am pushing to run at a faster pace. I can tell that I have lost weight when i run – but i want to lose another 10 kilo by dec so I am very focused on my diet.
Weights today were good – I did a set of 10 back raises in between each set so I think I did 5 sets of 10.
I rode 20 minutes good pace on the bike. I like running on the treadmill better because my heart rate is higher, thus I burn more calories, however, Mario suggest biking as a warm down instead of running.
The beach in front of my gym in monaco has about a 300 meter swim area so I can swim back and forth, like in a swimming pool. I swam very late thus I was the only one in the water. I had a terrible swim; terrible feel for the water. I got cocky on the swimming. I had a few good, long ocean swims and felt I was in shape, and stopped focusing on the swim training, however, after today, I see I need to focus more on the swimming.
Dinner: small portion of salmon, bowl of pinneapple, and bowl of blue berries – also had two pieces of whole wheat toast. infinit recovery drink
Total time training: 4:15