A day in its entirety...

I put a plug out in my last post for some ideas on what to write about. The topic that seemed to come up most is nutrition. I thought about just writing a few days worth of what I eat, but I thought that might be a little boring, and a bit far removed from everyday reality i.e. when each item is consumed. So instead I figured I would do a post something to the tune of “a day in the life…” (Thanks Stephen C. for the idea!). In this post I have included just about everything I did today, but in the interest of taste, I omitted washroom breaks. So here it goes:

  • Alarm went off at 7:15 a.m. Hit snooze. Got out of bed at 8 a.m.
  • Ate a big bowl of frosted flakes and a coffee with three sugar and two cream (460 cal.)
  • At 9:15 a.m. I started my run workout.
  • Run workout:
    • 5mi w/u to 2x(0.63mi@11.5mph with 0.17miR@7.0mph) to 5.0mi@10.5mph with 1miR@8.0mph to 2x(0.63mi@11.5mph with 0.17miR@7.0mph) to 2x(2.5mi@10.5mph with 0.5miR@7.0mph) to 2x(0.63mi@11.5mph with 0.27miR@7.0mph) to 4x(1.25mi@10.5mph with 0.25miR@7.0) to 1mi c/d. Total volume: 26.5 miles. Duration: 2:44:41.
    • Nutrition during the workout:
      • 4 gummy worms (120 cal.)
      • 1 sports drink (150 cal.)
      • 2 bottles of water (1.2L)
  • Shower.
  • Iced back of right knee for 15 minutes (have a slight niggle).
  • Lunch at 1 p.m.:
    • 1.3L of chocolate milk (850 cal.)
    • 4 chicken fingers with ranch dressing (450 cal.)
    • 2 egg rolls with sweet chilli sauce (400 cal.)
    • 1 cup mixed vegetables with salt and butter (80 cal.)
    • 2 cups of water (1L)
    • 2 sour keys (35 cal.)
    • 1 can of Coca-Cola (160 cal.)
  • Had a nap from 1:30-2:30 p.m.
  • Had a coffee and took Chewy for a walk.
  • At 3:45 started bike workout:
    • 15m w/u to 20min@330w w/5minR to 25min@320w w/5mR to 30min@310w w/5minR to 20min@325w w/5minR to 25min@315w to 10min c/d. Total time: 2:45. Average power: 297w. Normalized power: 304w.
    • Bike Workout
    • Nutrition during the workout:
      • 10 sour keys (175 cal.)
      • 1 granola bar (200 cal.)
      • 1 and a half sports drinks (225 cal.)
      • 3 and a half bottles of water (2.1L)
  • Shower.
  • Iced back of right knee 15 minutes.
  • Dinner at 7:20 p.m.:
    • 2 sausages with bun with smoked hickory barbeque sauce (750 cal.)
    • 2 servings of French fries with ketchup (320 cal.)
    • 1 can of Coca-Cola (160 cal.)
    • 0.65L of chocolate milk (425 cal.)
    • Dinner
  • Swim workout at 8:30 p.m.:
    • 6x100 on 1:40 concentrating on relaxed recovery; keeping arms close to body
    • 6x100 band on 1:50
    • 6x100 on 1:35 concentrating on relaxed recovery; keeping arms close to body
    • 6x100 band on 1:45
    • 6x100 on 1:35 concentrating on relaxed recovery; keeping arms close to body
    • 2x(100 back on 1:50 to 100 free on 1:40)
    • Total: 3400m / 59 minutes
  • Second dinner at 10:15 p.m.:
    • Half a medium pizza with double cheese, dipped in ranch dressing (~1200 cal.)
    • 2 glasses of water (1L)
    • 0.65L of chocolate milk (425 cal.)
    • 15 gummy bears (130 cal.)
  • Took Chewy for a walk.
  • Wrote this blog post.
  • Cup of tea and a bit of reading.
  • Lights out at 12:00 a.m.

Totals:

Running: 26.5 miles / 2 hours 45 minutes

Biking: 2 hours 45 minutes

Swimming: 3400 meters / 59 minutes

Exercise: 6 hours 29 minutes

Calories: 6715

Water: 5.3L

Weight a.m.: 164 lbs.

Weight p.m. 164 lbs.

By request, here is my run workout in metric (sorry my treadmill is in miles, so I have begun to think this way!):

4km warm up to 2x(1km@3:15/km with 0.27km recovery @5:20/km) to 8km@3:33/km with 1.6km recovery @4:45/km to 2x(1km@3:15/km with 0.27km recovery @5:20/km) to 2x(4km@3:33/km with 0.8km recovery @5:20/km) to 2x(1km@3:15/km with 0.43km recovery @5:20/km) to 4x(2km@3:33/km with 0.25km recovery @5:20/km) to 1.6km cool down. Total volume: 42.4km. Total time: 2:44:41.