11-5158

treadmill intervals

Bacon sarnie
Jamaican chicken patty
chicken dhansak, sag aloo, pulao rice

wine
13 st 11

972124

beep test at kids' rugby training

apple, celery and tomato juice
roast pork, mashed potato and green beans
chicken and chips

wine
13 st 9

87436-10

treadmill intervals

banana, blueberry and honey smoothie
bacon, eggs, beans, bagel
pork and celeriac stew
cashew nuts

wine
13 st 8

11-54329

treadmill intervals

parsnip, apple and celery juice
bacon and Swiss chard risotto

wine
13 st 11

10-7333-10

treadmill intervals

carrot, celery and tomato juice
pork, greens and noodles in an oriental broth
home made pasty

wine
13 st 10

88418-10

Treadmill intervals

banana and honey smoothie
roast duck, spuds and kale

wine
13 st 8

10-84488

Treadmill intervals

melon, apple and beetroot juice
Nachos & chicken wings
Prawn & veg pasta

Wine
13 st 10

10-5566-10

30 mins treadmill intervals

Carrot, apple and celery juice
bacon double cheeseburger
veg pakora
fish curry and rice

lager
13 st 10 - 5lb up on last year and no progress from 2007!

98867

4 mins at 6km/hr walk
5x "as much of the next minute as I could manage at 18km/hr then 3 min at 6"
1 min at 18 then 5 mins 6km/hr warm down

celery, apple and tomato juice
sausage in a soft bap
tuna chowder

stout and wine
13 st 9

11-87789

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

Can't remember what I ate or drank and in a rush sorry.

11-6-10-758

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and banana smoothie
tuna and sweetcorn rolls
roast chicken dinner

wine
13 st 11

12-79477

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

pineapple and melon juice
cheese and spring onion sandwich
chicken curry pie

wine and Guinness
13 st 12

10-79764

6 x '4 mins at 6km/hr walk and as much of the next minute as I could manage at 18km/hr'

melon and pineapple juice
fennel risotto
Irish stew

wine
13 st 10

All White

30 mins run: (6 lots of 40secs at 18km/hr, 80 secs at 6km/hr, 180 secs at 9km/hr)
leg stretches
3x10 overhead squats with a broomstick
3x10 20kg front squats
(working on form for the last two as the flexibility and technique demands are high)

shake
protein bar
pasta carbonara

1 white
86.0kg

Run for you life

lunchtime sauna to sooth back, then
Alternate between:
30 seconds running (fast running, but not sprinting)
4:30 minutes either fast walking or slow jog
Repeat 7 times for a total of 35 minutes
On the treadmill it takes a while to speed up and slow down so I started accelerating at 0 secs and decelerating at 30.

30 secs 20km/hr; 4 mins 30s 9km/hr
30 secs 18 km/hr; 4 mins 30s 9km/hr
30 secs 18 km/hr ; 4 mins 30s 9km/hr
30 secs18 km/hr; 4 mins 30s 9km/hr
30 secs18 km/hr; 4 mins 30s 6km/hr
30 secs18 km/hr ; 4 mins 30s 6km/hr
30 secs18 km/hr; 4 mins 30 9km/hr

chocolate weetabix
chicken and veg curry
bolognaise

6 Stellas
86.2kg