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 Post subject: Kora's Training
PostPosted: Mon Aug 12, 2013 10:49 am 
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Manatee
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Posts: 301
Back ground info & goals: Hi I'm Kora. (because I don't have an avi yet) I'm female and 5'4.

Edited: Because it's such a new journal and I've adjusted goals ect..
__________________________________________________________________________________________________________________

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Last edited by Kora on Fri Sep 06, 2013 6:59 am, edited 2 times in total.

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 Post subject: Re: Kora's Training
PostPosted: Mon Aug 12, 2013 10:58 am 
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Week 1 Day 7 in a 12 week training cycle
Stats: Height 5’4 Weight: 157 Sleep: 6.25 hours Calories Burned for 24 hour period: 3085
Training Time: 3.00 hours Training Hydration: 14 oz pre run – 8 oz post run – 16 oz in ride – 12 oz post ride
I really enjoyed all the sunshine today, I hear the rest of my week will be cloudy and rainy.

Running Easy Base run
Aug 11, 2013
DISTANCE 7.01 mi
DURATION 1h:24m:29s
AVG. SPEED 12:03 min/mi
MAX. SPEED 9:51 min/mi
CALORIES 804 kcal
HYDRATION 1.31L
AVG. HEART RATE 148
MAX. HEART RATE 161
Heart rate zone Duration
RESTING (50 – 113) 0m:32s
1.WARM UP (114 – 126) 0m:13s
2.FAT BURNING (127 – 139) 0m:54s
3.AEROBIC (140 – 151) 58m:11s
4.ANAEROBIC (152 – 164) 24m:38s
5.MAXIMUM (165 – 178) 0m:00
WEATHER Sunny
WIND 4.3 mph ↓
TEMPERATURE 68°F
HUMIDITY 100%

Cycling, sport
Aug 11, 2013
DISTANCE 20.27 mi
DURATION 1h:27m:27s
AVG. SPEED 13.9 mph
MAX. SPEED 22.8 mph
CALORIES 842 kcal
HYDRATION 1.98L
AVG. HEART RATE 149
MAX. HEART RATE 170
Heart rate zone Duration
RESTING (50 – 113) 0m:00s
1. WARM UP (114 – 126) 2m:03s
2.FAT BURNING (127 – 139) 5m:07s
3.AEROBIC (140 – 151) 44m:30s
4.ANAEROBIC (152 – 164) 32m:59s
5.MAXIMUM (165 – 178) 2m:46s
WEATHER sunny
WIND 0.0 mph ↓ * LOL, yeah right
TEMPERATURE 77°F
HUMIDITY 73%

Notes: Not a bad training day. I did have some minor back pain close to the end of my cycling, but I did a 25 mile yesterday so that’s not to surprising. Overall backs feeling better and I’m looking forward to being able to get back in the gym tomorrow. Also I start work with the new sports rehab trainer to help with my back and core problems.

August 11, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g
Earnest Eats – Hot & Fit Cereal – American Blend, 1/2 cup (uncooked) (42 g) 180 26g 6g 6g 0mg 55mg 1g 5g
Spectrum – Decadent Blend Chia and Flax Seed With Coconut and Cocoa, 1 Tbsp 35 3g 3g 1g 0mg 0mg 1g 2g
Lunch
- Sweet Seedless Red Grapes, 1 cup 104 27g 0g 0g 0mg 3mg 23g 1g
Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g
Calbee – Snapea Crisps – Snack Salad – Caesar Flavor – Baked, 1 oz (28g about 22 pieces) 120 16g 5g 5g 0mg 65mg 1g 3g
– Zucchini Bread Oatmeal (Vegan), 1.5 cups 315 43g 18g 10g 0mg 8mg 16g 9g
Dinner Image Quinoa stuffed cabbage rolls w/ apple, sweet potato, onions, peppers & pumpkin pie spice. Topped with marinara sauce.
Raw – Jazz Apple, 0.25 apple (150g) 20 0g 0g 0g 0mg 0mg 4g 0g
Potato – Sweet – 1 Medium Sweet Potato ,(2″ Dia, 5″ Long) Baked In Skin, No Salt, 0.5 medium 52 12g 0g 1g 0mg 21mg 4g 3g
Alter Eco – Red Quinoa, 0.1875 cup (43 g) 120 22g 2g 5g 0mg 8mg 0g 2g
Sauce – Marinara Sauce, Bertolli, 1/2 cup(s) 90 14g 2g 3g 0mg 500mg 12g 0g
Raw – Bell Peppers, 0.5 cup (149g) 15 4g 0g 1g 0mg 2mg 2g 1g
Generic – Cabbage Leaves, 3 leaf (med – 23g) 18 4g 0g 1g 0mg 12mg 2g 2g
Snacks
Kind Bar – Peanut Butter Dark Chocolate + Protein, 1 Bar 200 17g 13g 7g 0mg 50mg 10g 3g
TOTAL: 1,379 200g 56g 40g 0mg 882mg 81g 34g

Ok apparently I forgot to add the 6 egg whites I ate yesterday so this is off a little… which I guess would bring my protein up to about 65 g. I think that’s still to low. I think the calories are to low to. It’s gonna take me a while to work out the diet changes.

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Last edited by Kora on Wed Aug 28, 2013 12:47 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Tue Aug 13, 2013 9:07 am 
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Manatee
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Posts: 301
Solid Training Day … for a change. I need more day like this. Well aside from having to cut the cycling short. Still even with that I feel good about how the training day went.

Running
Aug 12, 2013

DISTANCE 5.02 mi
DURATION 56m:25s
AVG. SPEED 11:15 min/mi
MAX. SPEED 9:08 min/mi
CALORIES 591 kcal
HYDRATION 1.15L
AVG. HEART RATE 157
MAX. HEART RATE 169
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:10s
2.FAT BURNING (127 – 139) 1m:06s
3.AEROBIC (140 – 151) 4m:55s
4.ANAEROBIC (152 – 164) 44m:39s
5.MAXIMUM (165 – 178) 5m:15s
WEATHER Cloudy
WIND 5.6 mph ↖
TEMPERATURE 73°F
HUMIDITY 94%

Weight training : Chest & Abs

DURATION 41m:18s
Sets x reps @ weight

(Hammer) Decline Press 3 x 10 @ 40 1×6 @ 60 1×3 @ 80 1×10 @ 40
(Hammer) Incline Press 3 x 10 @ 40 1×6 @ 60 1×3 @ 80 1 x10 @ 40
(Hammer) Vertical Press 3 x 10 @ 50 1×3 @ 65 1×3 @ 85 1×3 @ 95
Cable Cross Overs 3×10 @ 50
Cable Under Hand Press w/ a lunge 3 x10 @ 35 for each side
Wood Chops (cables) 4×10 @ 25 for each side
Prisoner Abs (cables) 3×20 @ 50
Hypers 4 x10 @ BW

Cycling, sport

DISTANCE 8.56 mi
DURATION 35m:36s
AVG. SPEED 14.4 mph
MAX. SPEED 20.1 mph
CALORIES 339 kcal
HYDRATION 1.14L
AVG. HEART RATE 148
MAX. HEART RATE 166
Heart rate zone Duration
1.WARM UP (114 – 126) 3m:39s
2.FAT BURNING (127 – 139) 2m:43s
3.AEROBIC (140 – 151) 11m:25s
4.ANAEROBIC (152 – 164) 17m:06s
WEATHER Partly sunny
WIND 5.6 mph →
TEMPERATURE 88°F
HUMIDITY 65%
Notes: This was cut short due to back pain. MY lower back was cramping up. Tomorrow I’m getting a new bike and fitting so maybe that will help. I’m making adjustments to the way I ride to hopefully compensate for the back issues for a while.

Back Rehab with a sports therapist: 45 minute session

I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. (LOL, so basically everything.)

Stats: Weight: 157 Mood & Energy Levels were both good. Totals calories burned 2799 Total Training Time 3.00 hours Hydration: 12 oz prerun – 6 oz post run – 10 oz in lifting – 8 oz precycling – 8 oz post cycling. Stretching: Post run – post cycle



__________________________________________________________________________________________

August 12, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast

Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g
Egg Whites – White Only (Bolied Using the Eggies System), 4 egg 68 1g 0g 20g 0mg 220mg 1g 0g
Yvonne’s Casa – Sweet Seedless Red Grapes, 0.5 cup 52 14g 0g 0g 0mg 2mg 12g 1g
Yucatan – Organic Guacamole 95% Avocado 5% Spices, 1 Tbsp (30g) 25 1g 2g 0g 0mg 59mg 0g 1g
Lunch
Asian Family – Thai Sweet Chili Sauce, 1 tbsp 35 8g 0g 0g 0mg 175mg 8g 1g
Kikkoman – Sweet and Sour Sauce (Corrected), 1 tbsp (34g) 18 5g 0g 0g 0mg 95mg 4g 0g
Squash – Zucchini, includes skin, raw, 1 cup, chopped 20 4g 0g 2g 0mg 12mg 2g 1g
Onions – Raw, 0.5 cup, chopped 34 8g 0g 1g 0mg 2mg 3g 1g
Generic – Cabbage, Raw Shredded (70.0 g), 1 cup 18 4g 0g 1g 0mg 13mg 2g 2g
Green Giant – Fresh Selected Carrots, 1 – 7″ Long Carrot (78g) 30 7g 0g 1g 0mg 60mg 5g 2g
Market Side – Fresh Spinach, 1 cups (85g) 5 1g 0g 1g 0mg 16mg 0g 1g
Raw – Orange Bell Pepper – Large, 0.25 Large 13 3g 0g 1g 0mg 1mg 0g 1g
Grilled Pepper – Grilled Green Bell Pepper, Large, 0.25 Pepper 8 2g 0g 0g 0mg 1mg 1g 1g
Kind Bar – Dark Chocolate Cherry Cashew + Antioxidants, 1 Bar (40 g) 180 22g 9g 4g 0mg 20mg 14g 3g
Dinner
Dole Costco** – Banana**, 0.5 Banana (7 to 8 inch) 55 15g 0g 1g 0mg 0mg 8g 2g
Just Great Stuff- Organic Powdered Peanut Butter – Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g
Real Foods – Corn Thins Organic Sesame, 1 slice 23 4g 0g 1g 0mg 14mg 0g 1g
Egg Whites – White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g
Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g
Calbee Harvest Snaps – Lentil Snaps – Onion Thyme, 1 oz (28g/about 24 pieces) 120 15g 6g 5g 0mg 95mg 1g 2g
2 nd Dinner
So Delicious – Coconut Milk Creamer Mj, 2 tbsp (15 mL) 20 2g 0g 0g 0mg 0mg 2g 0g
Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Wu-Yi Tea Company – Skinny Choco Latte (Chocolate Dream) Herbal Tea Blend, 1 tea bag (makes 8 fl oz) 0 0g 0g 0g 0mg 0mg 0g 0g
Tru Roots Organic – Sprouted Mung Beans, 1/4 cup dry 140 23g 1g 10g 0mg 10mg 1g 7g
Sliced Tomato – Roma Tomato (Per Nutritiondata.self.com), 1 tomato 32 4g 0g 2g 0mg 5mg 3g 1g
Fresh – Veggie – Yellow Bell Pepper – Chopped, 1/4 cup 10 2g 0g 0g 0mg 0mg 0g 1g
Mccormick Ground Cumin – Spices, 0.5 tsp 4 1g 0g 0g 0mg 2mg 0g 0g
Cayenne Pepper, Tone’s – Cayenne Pepper, Ground, 1/4 teaspoon 0 0g 0g 0g 0mg 0mg 0g 0g
Spice Islands Tumeric – Tumeric, 0.5 tsp 4 1g 0g 0g 0mg 0mg 0g 0g
Spices – Coriander, 0.5 tpn 3 1g 0g 0g 0mg 0mg 0g 1g
the Spice Hunter – Salt Free Chili Powder Blend, 1/4 tsp 0 0g 0g 0g 0mg 0mg 0g 0g
Spice – Smoked Paprika, 0.25 tbsp (6g) 5 1g 0g 0g 0mg 1mg 0g 1g
TOTAL: 1,204 175g 26g 84g 0mg 1,366mg 78g 37g

Notes: Not a bad diet day. I still haven’t found a protein powder to replace the egg whites yet. I'm gonna get on that..

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Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

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Last edited by Kora on Wed Aug 28, 2013 12:48 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Wed Aug 14, 2013 5:03 am 
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Joined: Tue Feb 12, 2013 12:36 pm
Posts: 101
Location: Glasgow, UK
Wow, this is a really thorough journal you've started, how long does it take you to work out all the food stats? I'll be very interested to follow along with your progress, I love all the pictures and detail, and those quinoa stuffed cabbage rolls look great. Good luck!

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A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy


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 Post subject: Re: Kora's Training
PostPosted: Wed Aug 14, 2013 7:12 am 
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Manatee
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Glasvegan wrote:
Wow, this is a really thorough journal you've started, how long does it take you to work out all the food stats? I'll be very interested to follow along with your progress, I love all the pictures and detail, and those quinoa stuffed cabbage rolls look great. Good luck!


Thanks, I have a little practice at this. :) I track my diet on a phone app. Then I can log on to the site at the end of the day and just copy and paste my entire days stats. It's fast and easy.

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 Post subject: Re: Kora's Training
PostPosted: Wed Aug 14, 2013 10:19 am 
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Clearly I have some adapting to do when it comes to traveling, training and eating. I had to go out of town yesterday to pick up my new bike and of coarse that lead to eating out away from home. I should have done some research on restaurants! Switching to a gluten free, dairy free, vegan diet is going to make traveling a bit more difficult until I master eating out on this diet. I was so unprepared! I didn’t know where to go so I let the guys I was with pick and we ended up at a buffet. Ok first off I hate buffets because I imagine everything is contaminated by hundreds of people sneezing, coughing or breathing on the food. LOL, little paranoia maybe? IDK. So anyway I tried to choose carefully, I ate some fish, sweet potatoes and craw fish chowder. WHAT THE HELL WAS I THINKING!!! I ate dairy… I have no idea why I would do that. Every time I eat dairy the reaction I have to it gets worse and worse. I had a stomach ache before I even left the restaurant. It was such a huge mistake! This sorta worries me a little because October I have a lot of traveling to do and training so I need to figure this out quickly. *This mistake is so gonna **** me in training tomorrow morning!*

Running in a flash flood! LOL yeah not a good idea. This was a disaster.. My raincoat was useless! My phone kept falling out my pocket and resetting the run program. It took three times before I realized there was a hole in the pocket of my jacket. At least I wasn't the only idiot who attempted to get a run before the rain got to heavy. The ROTC boys were having to run in it to.

Aug 13, 2013
DISTANCE roughly 6 miles

DURATION about an hour maybe an hour an fifteen minutes..
WEATHER Thunderstorms
WIND 8.7 mph ↓
TEMPERATURE 72°F
HUMIDITY 100%

Back Rehab with a sports therapist: 45 minute session

I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture.

No lifting or cycling today and I’m not going to bother posting diet today. Also didn’t get any pics yesterday from training or traveling.. except a few cupcakes I stopped and bought. I will show you those! However I did not eat them! They are very pretty but so loaded with bad things! One of them was actually gluten free but even gluten free cupcakes give me a stomach ache so I don’t eat them.

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Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Last edited by Kora on Wed Aug 28, 2013 12:48 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Thu Aug 15, 2013 10:31 am 
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Joined: Fri Aug 09, 2013 8:39 am
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Ok so I seriously fucked up my diet yesterday and I was not feeling better before my run today. If I felt like taking a day off running were an option this would have been the day! I felt like shit. Despite that I still managed a post injury PR. Normally I would feel good about that. But I know that I could have done better and not just because I fucked up and made myself sick. I had issues on this run. The actual work on this run was only two miles, so I should have been able to push harder and pull off better times. I just couldn't get my mind in the right place. I would focus on speed and then check form, then mind move to stress, checking injuries.. it was like trying to multitask while running. I couldn't simply check out or relax during the run. Nothing about it felt natural. It definitely hindered my speed. So I wasn't happy with this run PR or not..

Running PR
Aug 14, 2013
DISTANCE 3.00 mi
DURATION 31m:26s
AVG. SPEED 10:28 min/mi
MAX. SPEED 8:38 min/mi
CALORIES 349 kcal
HYDRATION 0.55L
AVG. HEART RATE 163
MAX. HEART RATE 175
Heart rate zone Duration
RESTING(50 - 113) 1m:07s
1.WARM UP (114 - 126) 0m:14s
2.FAT BURNING (127 - 139) 0m:14s
3.AEROBIC (140 - 151) 0m:28s
4.ANAEROBIC (152 - 164) 9m:04s
5.MAXIMUM (165 - 178) 20m:18s

WEATHER Sunny
WIND 5.6 mph ↙
TEMPERATURE 68°F
HUMIDITY 100%

I had the day off of back rehab and cycling time was spent getting my new bike fitted which took up most of the afternoon so I didn't make the gym yet again. I did mange to work in an hour long hike though.

Hiking about an hour easy trail.

Since I didn't feel great today I really didn't eat enough to bother posting numbers..
Breakfast - herbal coffee & soy cream - Kind bar (nut & fruit)
Lunch - Lentil snaps & avocado
Dinner - Vegetarian sushi rolls (lol, I have no idea what these are called it's just rice and veggies.) Gluten free, vegetarian pot stickers and green beans. AND 1 beer.

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Last edited by Kora on Wed Aug 28, 2013 12:49 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Thu Aug 15, 2013 10:44 am 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
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Location: SC, Brazil
omg

love the food porn on your log =)
love the details as well, really nice log. I'm definitely going to copy some of your meals.

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my noob log =)


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 Post subject: Re: Kora's Training
PostPosted: Thu Aug 15, 2013 8:27 pm 
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maybenot wrote:
omg

love the food porn on your log =)
love the details as well, really nice log. I'm definitely going to copy some of your meals.


I love food porn! LOL, I like pictures of foods I can't eat. There maybe a slight mental illness in that somewhere. :D

Thanks,

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http://ravingrunner.com/

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 Post subject: Re: Kora's Training
PostPosted: Fri Aug 16, 2013 8:23 am 
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Morning Sunrise…

Running - Longer Miles
Aug 15, 2013
DISTANCE 10.00 mi
DURATION 2h:03m:19s
AVG. SPEED 11:15 min/mi
MAX. SPEED 10:10 min/mi
CALORIES 1121 kcal
HYDRATION 1.86L
AVG. HEART RATE 144
MAX. HEART RATE 158
Heart rate zone Duration
RESTING (50 – 113) 1m:15s
1.WARM UP (114 – 126) 0m:11s
2.FAT BURNING (127 – 139) 13m:21s
3.AEROBIC (140 – 151) 1h:40m:40s
4.ANAEROBIC (152 – 164) 7m:53s
5.MAXIMUM (165 – 178) 0m:00s
WEATHER Cloudy
WIND 5.6 mph ←
TEMPERATURE 68°F
HUMIDITY 88%
Run Notes: This run went really good. Because I’ve been having trouble relaxing into my runs lately, I really wanted to just have a very relaxed run. I didn’t want to check out because I needed to keep my mind on the run but I needed the muscles to be relaxed through out the run. That slows my pace a little but I though it was necessary and it paid off I actually ended up with a slightly higher pace then I’ve been having on slower runs. The only issue I had on this run was the last 2 miles I developed pain in my left foot which carried through out the entire day despite icing and heat.

Weight Lifting: Shoulders 3 sets of 10 on all of them

Front Cable Raises
Side cable raises
Cable Overhead Press
Reverse pull down
Shoulder Extensions
Ab Crunch machine
Lower back presses, machine

Back Rehab with a sports therapist: 45 minute session

I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture.

Cycling – 10 miles

*I didn’t track this workout because it’s only real purpose was to get familiar with the new bike and the fit of it. I need to adapt to changes in my riding fit hopefully to help ease my back pain.

Stats: Weight: 156 Mood & Energy Levels were both good. Blood Pressure 115/75 Resting heart rate: 44 Blood sugar levels fasted: 86


Recovery: Contrasting shower post run just to boost recovery & circulation. I also broke out the compression socks, which I wore most of the day. Iced my foot to ease pain and fight inflammation. Followed that up with alternating heat later in the day. Ended my day with hot tub soak in epsom salts.


__________________________________________________________________________________________

August 15, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast

Real Foods – Corn Thins Organic Sesame, 1 slice 23 4g 0g 1g 0mg 14mg 0g 1g
Just Great Stuff- Organic Powdered Peanut Butter – Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g
Dole Costco – Banana, 0.5 Banana 55 15g 0g 1g 0mg 0mg 10g 2g
Yucatan – Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g
Egg Whites – White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g
Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g
Spinach – Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g

Lunch - Quinoa & Mung bean stuffing??
This was really easy cause I just jumped it all in a rice cooker with some water and let go for about 20 minutes. I’m not sure you’re really suppose to cook meals in a rice cooker but it worked really good.

Tru Roots – Whole Grain Sprouted Quinoa, 1/8 cup dry (44g) 85 15g 2g 3g 0mg 3mg 2g 2g
Alter Eco – Red Quinoa, 1/8 cup (43 g) 80 15g 1g 3g 0mg 5mg 0g 2g
Tru Roots Organic – Sprouted Mung Beans, 1/8 cup dry 70 12g 1g 5g 0mg 5mg 1g 4g
Apple Juice – 100 % Apple Juice- No Sugar Added, 1.25 Fl Oz 35 7g 0g 0g 0mg 3mg 7g 0g
- Bell Pepper Yellow an orange Diced, 0.25 cup 8 2g 0g 1g 0mg 2mg 1g 1g
Fresh Vegetable – Sweet Onion – Diced/Raw, 1/8 cup, diced 9 0g 0g 0g 0mg 0mg 0g 0g
Granny Smith – Green Apple, Chopped or Diced, 0.35 cup 23 6g 0g 0g 0mg 0mg 5g 1g
Spices – Pepper, black, 0.15 tbsp & a little sea salt 2 1g 0g 0g 0mg 0mg 0g 0g
- Italian Seasoning, 1 tsp 0 0g 0g 0g 0mg 0mg 0g 0g
Spices – Celery seed, 0.15 tbsp 4 0g 0g 0g 0mg 2mg 0g 0g
Generic – Pecans- Chopped, 1 Tbsp 70 1g 7g 1g 0mg 0mg 0g 1g

Dinner
Gluten Free vegan Pizza, 1 pizza ( LOL, ok this was not the best thing I ever I’m not even sure what it was made out of!) 520 60g 22g 0g 35mg 720mg 10g 3g

Snacks
Health Warrior – Chia Bar Coconut, 1 bar, 25 g 110 13g 6g 3g 0mg 45mg 4g 4g

TOTAL: Calories 1,353 Carbs 171g Fat 47g Protein 53g Sodium 1,366mg

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Last edited by Kora on Wed Aug 28, 2013 12:50 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Sat Aug 17, 2013 4:13 pm 
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I finally took the plunge.... I tried gluten free beer today. Red Bridge gluten free beer to be exact. *sigh* It wasn't as good as I hoped but it wasn't as bad as thought it would be either. So happy medium. My only real complaint is that it has a bit of sour bite to it that is a bit off putting to be. However It's def drinkable, at least it was once I was half way through the six pack. If I have to be gluten free I can live with it. LOL, ti's not like I found a lot of options, it was the only one in the store! Maybe others will come.. or more likely I will just keep drinking beer with gluten and die before giving in it up!!!

Run - Aug 16, 2013
DISTANCE 4.09 mi
DURATION 49m:12s
AVG. SPEED 12:02 min/mi
MAX. SPEED 10:08 min/mi
CALORIES 453 kcal
HYDRATION 0.49L
AVG. HEART RATE 145
MAX. HEART RATE 158
WEATHER Cloudy
WIND 0.0 mph ↓
TEMPERATURE 63°F
HUMIDITY 100%

Back Rehab with a sports therapist: 45 minute session

I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture.

Notes: I traded my Saturday rest day for an easy day today, so that's it for today but it means tomorrow I have a full training day.

__________________________________________________________________________________________

August 16, 2013
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast

Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g
Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g
Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g
Strawberry Fresh - 1 Raw Strawberry, 5 Large Raw Strawberry 18g 30 7g 0g 0g 0mg 0mg 3g 0g

Lunch Gluten free dairy free strawberry pancakes with chocolate - peanutbutter syrup
Coconut Secret - Coconut Flour (40% Dietary Fiber), 7 g (2 tbsp) 31 5g 1g 2g 0mg 8mg 1g 3g
Ancient Harvest - Quinoa Flour, 1/8 cup 66 12g 1g 2g 0mg 0mg 0g 0g
Bob's Red Mill - Arrowroot Starch/Flour, 0.0625 cup (32g) 28 7g 0g 0g 0mg 0mg 0g 0g
Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.5 tbsp 50 0g 6g 0g 0mg 60mg 0g 0g
Good Karma - Flax Milk Original, 2 oz 1 cup 13 2g 1g 0g 0mg 20mg 2g 0g
Mccormick - Pure Almond Extract, 1 tsp 0 0g 0g 0g 0mg 0mg 0g 0g
Strawberry Fresh - 1 Raw Strawberry, 4 Large Raw Strawberry 18g 24 5g 0g 0g 0mg 0mg 2g 0g
Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) *if you make this with a little extra water it makes a good syrup for pancakes, ice cream ext.. 40 6g 1g 4g 0mg 55mg 3g 2g

Dinner - Tandoori vegatables and sweet potatoes
Potato - Sweet - 1 Medium Sweet Potato ,(2" Dia, 5" Long) Baked In Skin, No Salt, 1 medium 103 24g 0g 2g 0mg 41mg 7g 5g
Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g
So Delicious - Coconut Milk Creamer Mj, 4 tbsp (15 mL) 40 4g 0g 0g 0mg 0mg 4g 0g
Blue Diamond - Chopped Walnuts (Net Carbs), 1 tbs 50 1g 5g 1g 0mg 0mg 1g 1g
Squash - Zucchini, includes skin, raw, 0.5 cup, chopped 10 2g 0g 1g 0mg 6mg 1g 1g
Vegetable - Red Bell Pepper (Raw), 0.25 cup, chopped (149g) 12 2g 0g 0g 0mg 2mg 2g 1g
Tandoori Powder Hot, 4.5 g 13 1g 1g 1g 0mg 0mg 0g 1g
Redbridge Beer - Gluten-Free Sorghum Beer, 12 oz bottle 127 12g 0g 1g 0mg 9mg 1g 0g

Snacks
Kind Fruit & Nut Bar - Almond & Coconut (Updated 6/18/2013), 1 bar (40g) 190 21g 12g 3g 0mg 25mg 12g 3g


I mixed the flax milk, peanutbutter & brown sugar and ran it through a single serving ice cream maker. It made a really nice cream.
Good Karma - Flax Milk Original, 6 oz 1 cup 38 5g 2g 0g 0mg 60mg 5g 0g
Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g
Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g
Splenda - Brown Sugar Blend, 1/2 tsp 10 2g 0g 0g 0mg 0mg 2g 0g

TOTAL: Calories 1,270 Carbs 139g Fat 49g Protein 62g

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Last edited by Kora on Wed Aug 28, 2013 12:52 pm, edited 2 times in total.

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 Post subject: Re: Kora's Training
PostPosted: Sat Aug 17, 2013 5:01 pm 
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Such good pics of food and animals!


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 Post subject: Re: Kora's Training
PostPosted: Sun Aug 18, 2013 8:06 pm 
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C.O. wrote:
Such good pics of food and animals!


Thanks :)

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 Post subject: Re: Kora's Training
PostPosted: Sun Aug 18, 2013 9:13 pm 
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Running *I hated to end this run! If it I didn't have plans to meet up with mates for cycling I would have.
Aug 17, 2013
DISTANCE 4.51 mi
DURATION 48m:05s
AVG. SPEED 10:40 min/mi
MAX. SPEED 8:55 min/mi
CALORIES 654 kcal
HYDRATION 0.63L
WEATHER Clear morning
WIND 3.1 mph ↖
TEMPERATURE 64°F
HUMIDITY 93%
64 degrees is very odd for us in August, a little freaky. There was actually a chill in the air and with the high humidity it made for interesting start to my run. Maybe it contributed to the extreme runners high I felt, IDK. I do know from the start of this run I could feel electricity in the air. The cool air and constant sweating sometimes makes the skin highly charged. I'm just sorry that for my best post injury run I don't have full stats!!! I don't do this often but I forgot my heart rate monitor.

Cycling, sport - Trail bike
Aug 17, 2013
DISTANCE 20.60 mi
DURATION 1h:39m:14s
AVG. SPEED 12.5 mph
MAX. SPEED 20.7 mph
CALORIES 923 kcal
HYDRATION 1.10L
AVG. HEART RATE 146
MAX. HEART RATE 178
Heart rate zone Duration
RESTING (50 - 113) 1m:43s
1.WARM UP (114 - 126) 4m:29s
2.FAT BURNING (127 - 139) 16m:05s
3.AEROBIC (140 - 151) 44m:07s
4.ANAEROBIC (152 - 164) 27m:02s
5.MAXIMUM (165 - 178) 5m:47s

This was a great ride not really a training ride though just hanging out with past team mates. I didn't track diet because we spent all day out and eating ... eating out, drinking beer and you know retelling stories that have really grown. LOL, You know the kind... Once I was attacked by cub who really didn't even get that close to OMG once I full grown bear tried to eat me and I had to kill it wine screw thingy!! That kind of thing.

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Last edited by Kora on Wed Aug 28, 2013 12:52 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Mon Aug 19, 2013 10:10 am 
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Stats: Weight 159 Resting heart rate 44 Fasted blood sugar 91 Blood pressure 108/ 74 No cardiac stress detected Sleep: 10:00 hours @ 86% efficiency Total Calories Burned (for the 24 hour day): 2983 Actual Training Time 3:00 hours

Running

Aug 18, 2013
DISTANCE 4.00 mi
DURATION 45m:12s
AVG. SPEED 11:18 min/mi
MAX. SPEED 9:30 min/mi
CALORIES 450 kcal
HYDRATION 0.91L
AVG. HEART RATE 152
MAX. HEART RATE 169
Heart rate zone Duration
1.WARM UP(114 - 126) 0m:12s
2.FAT BURNING (127 - 139) 0m:12s
3.AEROBIC (140 - 151) 16m:37s
4.ANAEROBIC (152 - 164) 26m:40s
5.MAXIMUM (165 - 178) 0m:52s
WEATHER Sunny
WIND 5.6 mph ↖
TEMPERATURE 73°F
HUMIDITY 73%

Cycling - Trail Bike but I was riding on the roads. Testing to see if I can handle the hills before I hit actual trails. This was my first attempt at steep hills since my back injury. I want to try a road first that way if my back gave out I could bail in needed. I didn't need to. It went great, no back problems at all. I'll be testing a real trail ride tomorrow.

DISTANCE 16.63 mi
DURATION 1h:25m:03s
AVG. SPEED 11.7 mph
MAX. SPEED 23.2 mph
CALORIES 791 kcal
HYDRATION 1.76L
AVG. HEART RATE 146
MAX. HEART RATE 183
Heart rate zone Duration
1.WARM UP (114 - 126) 4m:22s
2. FAT BURNING (127 - 139) 14m:48s
3.AEROBIC (140 - 151) 36m:42s
4.ANAEROBIC (152 - 164) 23m:27s
5.MAXIMUM (165 - 178) 4m:16s
WEATHER Cloudy
WIND 6.8 mph ↖
TEMPERATURE 79°F
HUMIDITY 55%


August 18, 2013
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast

Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g
Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g
Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g
Teecino - Dark Roast Organic Chocolate - Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.75 cup 135 31g 0g 3g 0mg 54mg 13g 5g

Lunch
Sweet Earth Natural Foods - Anasazi Burrito, 1 burrito (199g) 290 46g 2g 15g 0mg 540mg 2g 5g

Dinner
Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g
- Crinkle Cut Carrots Frozen, 85 g 35 7g 0g 0g 0mg 60mg 4g 2g
Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g
Raw Veggies (Diced) - Red and Green Peppers, Onion, Mushrooms, 1 cup 44 5g 0g 2g 0mg 4mg 2g 3g
- Vegetable Instant Stock Mix, 1 tsp 5 1g 0g 0g 0mg 440mg 0g 0g
- Cornstarch, 1 tbsp (8 g) 30 7g 0g 0g 0mg 0mg 0g 0g
Cauliflower - Raw, 1 cup 25 5g 0g 2g 0mg 30mg 2g 3g
Tandoori Curry Powder Mild, 4.5 g 13 1g 1g 1g 0mg 0mg 0g 1g
Spices - sage, thyme, garlic, black pepper, rosemary 11 2g 0g 0g 0mg 1mg 0g 0g

Snacks
Kind Plus - Peanut Butter Dark Chocolate + Protein, 1 bar 200 17g 13g 7g 0mg 50mg 10g 3g
TOTAL: 1,115 136g 31g 70g 0mg 1,717mg 39g 26g

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Last edited by Kora on Wed Aug 28, 2013 12:54 pm, edited 2 times in total.

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