Kora's Training

[Kora]

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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Edited September 6, 2013 by Kora

[Kora]

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 http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130811123841916_zps67f5ad84.jpg 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.

Edited August 28, 2013 by Kora

[Kora]

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

 

 

 

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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..

Edited August 28, 2013 by Kora

[Glasvegan]

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!

[Kora]

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.

[Kora]

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.

Edited August 28, 2013 by Kora

[Kora]

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.

Edited August 28, 2013 by Kora

[maybenot]

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.

[Kora]

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.

 

Thanks,

[Kora]

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.

 

 

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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

Edited August 28, 2013 by Kora

[Kora]

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.

 

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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

Edited August 28, 2013 by Kora

[C.O.]

Such good pics of food and animals!

[Kora]

Such good pics of food and animals!

 

Thanks

[Kora]

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.

Edited August 28, 2013 by Kora

[Kora]

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

Edited August 28, 2013 by Kora

[Kora]

Roasted Red Pepper hummus

 

1/2 cup cooked red lentil, measured dry ( They cook really fast like 15 to 20 minutes. I cooked mine in veggie stock. Make sure to keep liquids to a minim in these.)

1 can garbanzo beans rinsed and drained

1 red bell pepper roasted or grilled, I grilled mine.

1/4 cup tahini paste

2 tbsp extra virgin olive oil

1 1/2 tbsp fresh lemon juice

1 1/2 tsp crushed fresh garlic (or more to taste)

3/4 tsp smoked paprika (or more to taste)

1/4 tsp cayenne pepper (or more to taste)

Warm water for thinning if needed

 

I just dropped everything in a blender and let it go for a few minutes. Then I go ahead and put mine into 2 oz souffle cups so they are already broken down into servings and can easily be packed for lunches.

______________________________________________________________________________________________________________

 

 

Stats; Weight: 158 Resting heart rate 46 Blood pressure 110/75 Fasted blood sugar 91 Sleep 6:11 hours @ 84% efficiency Supplements: 1 zantrax pre-run Hydration: 12 oz pre-run 8 oz post run / 12 oz in cycle - 8 oz post cycling / 8 oz in lifting

 

 

Recovery Running ... nice and easy low heart rates..

Aug 19, 2013

DISTANCE 3.01 mi

DURATION 39m:43s

AVG. SPEED 13:11 min/mi

MAX. SPEED 10:26 min/mi

CALORIES 306 kcal

HYDRATION 0.55L

AVG. HEART RATE 131

MAX. HEART RATE 139

WEATHER Clear night

WIND 0.0 mph ↓

TEMPERATURE 68°F

HUMIDITY 88%

 

 

 

Trail Riding - this was not a training ride so it wasn't tracked. I only did 6 miles on an intermediate trail. Just testing to see how my back handles the bumps. Over all I think things went good. I was sore later that night and I was in a moderate amount of pain through last night. So it maybe a while before I'm jumping anything or before I'm able to move over to the advance trails.

 

Weightlifting: 41 minutes Lower body work

 

sets x reps @ weights

Single leg isolation hammer squats (work for each side) 1x10 @ 20 1x10 @ 30 1x10 @ 40 *I had pain in my left hip flexor that limited these for today. A result of cycling, I feel it mostly when I get off the bike. I am working on this in back rehab also..

Leg press 1x10 @ 120 1x10 @ 160 1x10 @ 200 1x10 @ 240 1x10 @ 280 1x10 @ 300 1x10 @ 320

Leg ext 5x5 @ 30-30 *Isolating each leg

Leg curls 5x5 @ 30-30 *Isolating each leg

Hip abduction machine 4x10 @ 95

Hip Adduction machine 3x10 @ 65

Lunge and under hand chest press with cables 2x10 @ 35 each side

Ab machine 2x10 @ 80

Lower back machine 4x10 @ 65

Dorselflextion w/ cable machine 4x10 @ 65

 

 

August 19, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

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

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

Better Oats Oat Fit - Cinnamon Roll Oatmeal With Flax, 1 Pouch 100 18g 2g 4g 0mg 220mg 0g 3g

 

Lunch

Cauliflower - Raw, 0.5 cup 13 3g 0g 1g 0mg 15mg 1g 1g

Generic - Medium Raw Mushroom, 1 cup 19 3g 0g 2g 0mg 4mg 1g 0g

Spice World - Squeeze Garlic, 1 tsp 5 1g 0g 0g 0mg 0mg 0g 0g

Christopher Ranch - Chopped Ginger , 1 tsp 15 3g 0g 0g 0mg 0mg 0g 0g

Sprouts - Extra Firm Tofu, 1/4 block (85 grams) 90 1g 5g 10g 0mg 20mg 0g 1g

So Delicious - Coconut Milk Creamer Mj, 2 tbsp (15 mL) 20 2g 0g 0g 0mg 0mg 2g 0g

Potato - White, Flesh & Skin, Raw, 1 medium potato 100 22g 0g 3g 0mg 7mg 1g 2g

Knorr - Vegetable Instant Stock Mix, 2 tsp 10 2g 0g 0g 0mg 880mg 0g 0g

Spices - Poultry seasoning, 0.5 tbsp 6 1g 0g 0g 0mg 0mg 0g 0g

No Name - Curry Powder, 1/2 tsp (0.5 g) 0 0g 0g 0g 0mg 0mg 0g 0g

Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g

 

Dinner

Fresh - Pink Grapefruit (1 Whole), 1 whole,large 97 25g 0g 2g 0mg 0mg 16g 4g

Calbee Harvest Snaps - Lentil Snaps - Onion Thyme, 1 oz (28g/about 24 pieces) 120 15g 6g 5g 0mg 95mg 1g 2g

Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g

Watermelon - Raw, 2 cup, balls 92 23g 0g 2g 0mg 3mg 19g 1g

Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g

Strawberry Fresh - 1 Raw Strawberry, 6 Large Raw Strawberry 18g 36 8g 0g 0g 0mg 0mg 4g 0g

Planters - Nutrition Heart Healthy Mix 9.75 oz Can, 1 oz (28g) about 30 whole nuts 170 5g 15g 6g 0mg 50mg 1g 3g

 

Snacks

Dole - Dark Sweet Cherries (Frozen), 1 1/2 cup 135 33g 0g 2g 0mg 0mg 27g 5g

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

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

 

TOTAL: 1,415 196g 46g 71g 0mg 2,025mg 87g 30g

Edited August 28, 2013 by Kora

[Kora]

Running

 

DISTANCE 3.01 mi

DURATION 35m:37s

AVG. SPEED 11:51 min/mi

MAX. SPEED 10:26 min/mi

CALORIES 326 kcal

HYDRATION 0.61L

AVG. HEART RATE 145

MAX. HEART RATE 155

 

Weight training: 1.15 hours

 

Sets x reps @ weights

Standing Cable Chest Press 1x10 @ 40 1x10 @ 60 1x10 @ 70 1x10 @ 80 1x10 @ 90 1x10 @ 100

Unbraced Seated Wide Grip Rows 1x10 @ 50 1x10 @ 60 1x10 @ 70 1x10 @ 80 1x10 @ 90 1x10 @ 100

Overhead Seated Shoulder press 4x10 @ 50

Shoulder Reverse Pressdown 4x10 @ 50

Shoulder Extensions 4x10 @ 50

Rotator Cuff (Cuban) 2x10 @ 35 working one side at a time

Hypers 10x10 @ BW

Decline abs with pullover & Press with a weighted ball 10x10

Prisoner abs 5x10 @ 60

 

Back rehab w/ core & pelvic floor work 1.00 hour

 

August 20, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

 

Breakfast

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

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

Kind Bar Nuts & Spices - Dark Chocolate Cinnamon Pecan Low Sugar, 1 Bar (40g) 200 16g 16g 5g 0mg 20mg 5g 7g

 

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

 

Lunch Crispy Sweet & Spicey Tofu http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130820143842884_zpsc97e5091.jpg

I seriously get girl wood with these, I love sweet and spicy things.

 

 

These are simple just toss the cubes in some of the c spice blend and cornstarch and fry in a wok. They will come out crispy and full of flavor. I used a C- spice blend which I didn't quite find swwet enough so I ended up pouring a little agave over the cubes.

 

- Extra Firm Tofu, 1/2 block (85 grams) 180 2g 10g 20g 0mg 40mg 0g 2g

Argo - Cornstarch, 2 tbsp (8 g) 60 14g 0g 0g 0mg 0mg 0g 0g

House of Tsang - Mongolian Fire Oil, 1 teaspoon 45 0g 5g 0g 0mg 0mg 0g 0g

 

The C- Spice blend *I generally mix this in patches.

2 tablespoons cardamon

2 teaspoons of cumin

1 teaspoon coriander

1 tablespoon of Teecino - Dark Roast Organic Chocolate - Herbal Coffee (you could also use instant espresso or coffee)

1 teaspoon cinnamon

1/2 teaspoon cloves

2 tablespoons spicy chili powder

1 tablespoon smoked paprika

1 tablespoon chocolate peanut butter powder ( or unsweetened cocoa)

1 teaspoon salt

2 tablespoons of brown sugar splenda

 

Dinner Curried Veggies http://i1273.photobucket.com/albums/y405/reddirtmettle/Food/20130820162504871_zpsc1401f62.jpg

Reese - Quartered Artichoke Hearts (Non Marinated), 10 pieces with liquid 50 9g 0g 3g 0mg 380mg 1g 4g

Crinkle Cut Carrots Frozen, 42.5 g 18 4g 0g 0g 0mg 30mg 2g 1g

Fresh Vegetable - Red Onion - Diced/Raw, 1/4 cup, diced 17 0g 0g 0g 0mg 0mg 0g 0g

Cauliflower - Raw, 1 cup 25 5g 0g 2g 0mg 30mg 2g 3g

Red Potato Generic - Red Potato - Small, 2 oz 50 10g 0g 2g 0mg 0mg 0g 2g

Mushrooms - Raw, 1 cup, pieces or slices 15 2g 0g 2g 0mg 3mg 1g 1g

Grape - Tomatoes, 5 pieces 35 7g 0g 2g 0mg 9mg 5g 2g

So Delicious - Coconut Milk Beverage, Original, Sugar Free, 0.5 cup 23 1g 2g 0g 0mg 33mg 0g 1g

Earth Balance - Vegan Buttery Sticks - Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g

Knorr - Vegetable Instant Stock Mix, 1 tsp 5 1g 0g 0g 0mg 440mg 0g 0g

Argo - Cornstarch, 0.5 tbsp (8 g) 15 4g 0g 0g 0mg 0mg 0g 0g

No Name - Curry Powder, 1/4 tsp (0.5 g) 0 0g 0g 0g 0mg 0mg 0g 0g

Spices - Poultry seasoning, 1 tbsp 11 2g 0g 0g 0mg 1mg 0g 0g

 

I made chocolate peanut butter ice cream with candies pecans & walnuts. Very simple pan fry the nuts, sprinkle some brown sugar over then and toss a little water till they candy. Take about 1 to 2 minutes it'll happen fast. Just pour that into the milk and run through a single serve ice cream bowl.

Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g

So Delicious - Coconut Milk Beverage, Original, Sugar Free, 1 cup 45 2g 5g 0g 0mg 65mg 0g 1g

Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g

Blue Diamond - Chopped Walnuts (Net Carbs), 1 tbs 50 1g 5g 1g 0mg 0mg 1g 1g

Some brown sugar splenda

 

Snacks

Sabra (Myj) - Roasted Red Pepper Hummus, 2 Tbsp (28g/1oz) 70 4g 5g 2g 0mg 130mg 0g 2g

Snapea Crisps - Harvest Snaps Lightly Salted, 0.5 oz 60 8g 3g 2g 0mg 40mg 1g 2g

 

Quaker Oats - Instant Oatmeal- Raisin Date & Walnut, 1 packet 140 27g 3g 3g 0mg 190mg 11g 3g

 

TOTAL: 1,444 139g 71g 79g 0mg 1,989mg 38g 38g

Edited August 28, 2013 by Kora

[Kora]

Warmly Spiced Quinoa an Nappa Salad with Mango an Radish Salsa

 

Ingredients

 

2 cardamon pods, remove after cooking

2 star anise, remove after cooking

1/4 cup dry sweet wine

1 tablespoons rice vinegar

1 tablespoons almond oil

1/4 cup red quinoa

1/4 cup white quinoa

1 1/4 cups water

Mix all ingredients in a rice steamer and let it steam.. for about 15 minutes.

 

1/4 cup green onions, green only

1 to 2 oranges or tangerines, in segments & cut into bite size pieces

1 to 2 cups Napa cabbage thinly sliced

1/4 cup chopped macadamia nuts

Toss all of these ingredients in a large bowl and pour the warm quinoa over the top and then toss. Serve immediately with some of the mango salsa on top.

 

Mango Salsa or Nectarine Salsa or Peach

 

Ingredients

 

2 1/4 cups (1/4-inch) diced mango, nectarine or peaches

1 1/2 cups radishes, halved lengthwise and thinly sliced

1/2 cup chopped cucumber

1/4 cup finely chopped red onion

1/4 cup red peppers

1 tablespoon fresh lime juice

2 teaspoons chopped fresh cilantro or more to taste I used like twice this amount maybe more

Preparation

 

1. Combine all ingredients in a medium bowl; toss well. Let the salsa mixture stand 30 minutes.

 

______________________________________________________________________________________________________________

Stats: Weight: 157 Blood Pressure 107/78 resting heart rate 45 Fasted Blood sugar 101

 

Running Intervals

Aug 21, 2013

DISTANCE 4.44 mi

DURATION 52m:23s

AVG. SPEED 11:49 min/mi

MAX. SPEED 7:03 min/mi *Improving

CALORIES 499 kcal

HYDRATION 0.83L

AVG. HEART RATE 148

MAX. HEART RATE 178

Heart rate zone Duration

1.WARM UP (114 - 126) 1m:07s

2.FAT BURNING (127 - 139) 6m:02s

3.AEROBIC (140 - 151) 27m:45s

4.ANAEROBIC (152 - 164) 9m:17s

5.MAXIMUM (165 - 178) 7m:18s

WEATHER Clear night

WIND 5.6 mph ↖

TEMPERATURE 68°F

HUMIDITY 88%

 

 

Back Rehab with a sports therapist: 1.15 hours

 

I’m working on lower back, core strengthening + flexibility, pelvic alignment and posture. Main focus today was on strength endurance back , core and pelvic floor.

 

* He's pushing me really hard in rehab so I didn't feel like lifting but be a good idea after today's workout.

 

August 21, 2013

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

 

Breakfast

Yucatan - Organic Guacamole 95% Avocado 5% Spices, 2 Tbsp (30g) 50 3g 5g 0g 0mg 118mg 1g 2g

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

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

Egg Whites - White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g

Mango Salsa, 1/4 cup 28 4g 1g 0g 0mg 50mg 0g 1g

 

Lunch warm Quinoa an Nappa salad w/ mango salsa

Alter Eco - Red Quinoa, 1/8 cup (43 g) 80 15g 1g 3g 0mg 5mg 0g 2g

Tru Roots - Whole Grain Sprouted Quinoa, 1/8 cup dry (44g) 85 15g 2g 3g 0mg 3mg 2g 2g

Diamond - Chopped Macadamias, 1/8 cup 110 2g 12g 1g 0mg 0mg 1g 2g

Generic - Napa Cabbage - Raw, 1 Cup Raw (109g) 13 2g 0g 1g 0mg 12mg 0g 0g

Tangerine - Tangerine, 1 medium 50 13g 0g 1g 0mg 2mg 11g 2g

Green Onion - Green Onion (Chopped), 1 medium (MULTIPLY BY EACH) 5 1g 0g 0g 0mg 0mg 0g 0g

Generic - Mango Pico De Gallo, 1/4 cup 28 4g 1g 0g 0mg 50mg 0g 1g

Generic - Star Anise, Whole, 1 star 7 1g 0g 0g 0mg 0mg 0g 0g

Spices - Cardamom, 0.5 tbsp, ground 9 2g 0g 0g 0mg 1mg 0g 1g

Nakano - Rice Vingar, 0.5 tablespoon 10 3g 0g 0g 0mg 120mg 3g 0g

 

Dinner

Misala - Mix of Vegetarian Indian Dishes - Estimate 700 0g 0g 0g 0mg 0mg 0g 0g

 

Snacks

Silk Creamer - Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g

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

 

 

Diamond of California - Chopped Pecans, 0.0625 Cup 53 1g 6g 1g 0mg 0mg 0g 1g

Just Great Stuff- Organic Powdered Peanut Butter - Chocolate Powdered Peanut Butter, 2 TBSP (12g) 40 6g 1g 4g 0mg 55mg 3g 2g

So Delicious - Coconut Milk Beverage, Original, Sugar Free, 1 cup 45 2g 5g 0g 0mg 65mg 0g 1g

Strawberry Fresh - 1 Raw Strawberry, 4 Large Raw Strawberry 18g 24 5g 0g 0g 0mg 0mg 2g 0g

 

TOTAL: 1,529 91g 38g 44g 0mg 871mg 30g 18g

 

 

[

Edited August 28, 2013 by Kora

[Kora]

Vegan Peanut Butter Bars

 

Makes about 10 servings ( I actually made twice this amount by doubling everything but it was a lot. It’s a very rich heavy dessert.

 

Ingredients

 

1 cup all-natural peanut butter (gluten free)

2 tablespoons brown sugar splenda

2 tablespoons vegan butter

1 tablespoon agave

Dash of sea salt

1 1/2 cups vegan chocolate chips

Directions

 

In a large bowl with mixer on high cream together the peanut butter, splenda, butter, agave and sea salt. Once combined and smooth, spread the mixture on the bottom of a pan lined with parchment paper. In a double broiler over medium heat, melt the chocolate chips. Once melted to a smooth consistency, pour over the peanut butter base and spread evenly with a spatula. Garnish with nuts or anything else you like. Place the pan in the refrigerator until the chocolate hardens. Cut carefully because the chocolate hardens but the peanut butter stays soft. This is the way I made mine but I would actually suggest using the chocolate as the base and putting the peanut butter on top,

Edited August 28, 2013 by Kora

[Drawn2Inspire]

Hi Kora!

 

Awesome log. Thanks for sharing your fun photos and recipes along with the amazing training stats. I'm thinking of starting a thread here on Monday.

 

Are you getting enough calories for that level of activity? Not criticizing or offering an opinion, genuinely asking. I'm 5' 3 1/2" and would probably run 1400-1800 with shorter workouts.

 

Hope your back feels better soon!

 

Best,

Caryn

[Kora]

Hi Kora!

 

Awesome log. Thanks for sharing your fun photos and recipes along with the amazing training stats. I'm thinking of starting a thread here on Monday.

 

Are you getting enough calories for that level of activity? Not criticizing or offering an opinion, genuinely asking. I'm 5' 3 1/2" and would probably run 1400-1800 with shorter workouts.

 

Hope your back feels better soon!

 

Best,

Caryn

 

Thanks.

 

No most days I'm not. I'm still struggling some with diet. I have some stomach issues that are still pretty new to me and I'm still learning to balance and eat the way I need to. So I have days where I under eat or eat something that makes me sick or over eating! I do know because I track everything that I need at least 1,400 to 1500 or more calories a day with my activity level to lose weight. So that has to be my minimum intake before my metabolism starts slowing down. Those are the weeks I lose weight. I eat under that and my weight loss freezes. So no in general I'm not eating enough. I'm working on that.

 

 

OMG though I'm pretty sure since I made those vegan peanut butter chocolate bars yesterday that I have eaten thousands of calories! LOL, They were so good and they didn't give me a stomach ache.. so I ate them all.

[Kora]

Sorry short on time today, so I'm going to skip a whole lot of info today and just post the basics. I duathlon time test yesterday. I did this with a group so my times are logged by someone else.

 

Run 2 miles / transition 1 / bike 22 miles / transition 2 / run 2 miles

 

18:17 (mins) / 2:08 (mins) / 1.28 (hours) / 2:09 (mins) / 20:28 mins for a final time of 2 hours 11 minutes and 45 seconds.

 

The cycling section was really rough.. literally that road sucked. It was hilly, had loose gravel, pot holes and just really rough road. It killed my back! By the I got to the second run I was very uncomfortable. But still better times then I'm getting in practice. So I'm happy with it.

 

Normally in a practice session I would keep track of stats, hydration ect.. but along with a practice this was also a bit of lesbian get together. Girls only sort of practice so I had other interest today.

 

And after practice we all just hung around.. relaxed with an bubbly bar and enjoyed the day!

[

Edited August 28, 2013 by Kora

[Kora]

I know I know I skipped Sunday's post.. but nothing really exciting happen anyway.. well there was this fire..

 

 

Sometime I will have to tell ya about Sunday's food, because I discovered tofu fries! Seriously my life maybe be forever changed. I love them.

 

 

Stats ~ weight: 155 fasted blood sugar: 98 Blood pressure: 110/75 Pulse: 55 Resting Heart rate: 44 *no cardiac stress detected today.

Sleep ~ 8:28 hours 99% efficiency

Hydration~ pre-run 12 oz post run/prelift 8 oz post lift 8 oz post rehab 12 oz

Supplements ~ prerun 1 zantrax / post exercise multivitamin

 

Running

Aug 26, 2013

DISTANCE 4.64 mi

DURATION 50m:23s

AVG. SPEED 10:52 min/mi * (It’s nice to start seeing a little progress)

MAX. SPEED 9:12 min/mi

CALORIES 377 kcal

HYDRATION 1.05L

 

Ok heart rates are where things get a little freaky today.. and I can’t really explain what happen. Basically the last 20 mins of my run heart rate takes an unusual dive down ward. My pace doesn’t change so this doesn’t have any reasoning that I can see. It should have been pushing upward not down and it doesn’t simply decline it dives all at once and pretty much stays very low. I was say it was mistake, like the heart monitor malfunctioned but I definitely pretty easier I felt like it decreased substantially. I just can’t explain why it would happen.

AVG. HEART RATE 129

MAX. HEART RATE 167

Heart rate zone Duration

1.WARM UP(114 – 126) 1m:03s

2.FAT BURNING (127 – 139) 1m:28s

3.AEROBIC (140 – 151) 7m:35s

4.ANAEROBIC(152 – 164) 20m:01s

5.MAXIMUM (165 – 178) 1m:17s

RESTING (50 – 113) 19m:00s

Maybe I was abducted by aliens on my run and they just planted memories of me running, while I was being transported to their space ship!

WEATHER Clear morning

WIND 7.5 mph ↖

TEMPERATURE 73°F

HUMIDITY 83%

Notes: Over all a very good run. I felt very good, I definitely felt like I could have run stronger but I held back some because I have speed intervals tomorrow.

 

*I went straight from run to lifting today semi fasted I;m not sure that’s a good idea. If I continue that I may need to figure out a suitable prerun/lift breakfast. I also want have weights to log If I stay with this schedule because I will be leaving my log at the gym.

Weightlifting : Isolation Leg work & core 40 minutes

 

Forward Lung & cable chest press 3×10

Single leg squats 3×10

Leg press 3×10

Leg curls 3×10

Leg extensions 3×10

Cal Raises 3×20

Prisoner abs 3×20

Woodchops 3×15

 

Back Rehab: 45 mins

 

7 minutes to run through a few warm up stretches & 7 minutes to stretch post routine.

Hip Flexor raises

Hips extenensors (lifts)

Spinal Rotations

Core Stabilizers

Hip abductors

Hip adductors

pilates style leg circles

rolling knee kegels

glute activators

Sacrospinals

Bridging with leg lifts

Trunk extensor & rotator

Trunk lateral flexion

Spinal Twist

I run through these in a circuit with no rest between. Most were done today at 20 reps per side, though I work off feel so occasion I’ll do a few more reps of something. The whole workout is done with a strong focus on keeping the pelvic floor lifted, the abs controlled and glutes working. This all help protect the lower back when you work it.

 

 

 

1/4 cup sprouted mung beans, 1/2 cup water, Moroccan seasoning. Cook for about 15 to 20 minutes. Cook all the water out of the beans. Pan fry tofu squares with a little salt & Moroccan seasoning in a little wok oil till crispy on each side. Top with Apricot dipping sauce & fresh cilantro.

 

August 26, 2013

 

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Breakfast

Egg Whites – White Only (Bolied Using the Eggies System), 6 egg 102 1g 0g 30g 0mg 330mg 1g 0g

Silk Creamer – Soy Cream, 2 tbs 30 2g 2g 0g 0mg 20mg 2g 0g

Coffee – Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g

Teecino – Dark Roast Organic Chocolate – Herbal Coffee (No Coffee In It), 1 Tbsp 30 7g 0g 0g 0mg 20mg 2g 1g

Kora’s Carrot Cake Protein Bars, 1 serving 147 28g 3g 8g 0mg 73mg 18g 5g

 

Lunch Marrocan/Asian mung beans & tofu with apricot sauce

I also had the apricot sauce but I couldn’t find it my program so I it’s not listed here..

 

Tru Roots Organic – Sprouted Mung Beans, 1/4 cup dry 140 23g 1g 10g 0mg 10mg 1g 7g

Sprouts Farmers Market – All-Natural Tofu Firm, 1/5 of a block 80 1g 5g 9g 0mg 20mg 0g 0g

Marrocin seasoning 14 g 22 5g 5g 1g 4mg 0mg 0g 2g

House of Tsang – Wok Oil, 0.5 TBSP 65 0g 7g 0g 0mg 0mg 0g 0g

 

Dinner was a quinoa corn chowder adapted from this reicpe .. http://86lemons.com/wp-content/uploads/2013/03/CornChowderQuinoaCasserole.pdf

I’m a little lazy about cooking at night so I just threw some quinoa, fresh corn, little vegan butter, flax milk, water, lime, salt, pepper and & cilantro in my rice cooker and let it go about 15 minutes. If you want to cook something fast throw it in a rice cooker.

 

Earth Balance – Vegan Buttery Sticks – Soy Butter, 0.25 tbsp 25 0g 3g 0g 0mg 30mg 0g 0g

Roland – White Quinoa / Pre-Washed / All Natural / Gluten Free, 1/4 cup dry (45g) 160 30g 3g 6g 0mg 10mg 2g 2g

Good Karma – Flax Milk Original, 4 oz 1 cup 25 4g 1g 0g 0mg 40mg 4g 0g

Generic – Whole Lime, Raw, 1 whole Lime 20 7g 0g 1g 0mg 0mg 1g 2g

Fresh – Veggie – Corn on the Cob, 1 ear, large (7-3/4″ to 9″ long) yields (143g) 123 27g 2g 5g 0mg 22mg 5g 4g

 

Snacks

Calbee Harvest Snaps – Lentil Snaps – Onion Thyme, 1 oz (28g/about 24 pieces) 120 15g 6g 5g 0mg 95mg 1g 2g

Kind Bar – Nut Delight, 1 bar (40g) 210 14g 16g 7g 0mg 10mg 5g 4g

 

TOTAL: 1,301 164g 54g 82g 4mg 685mg 42g 29g

[AndiMorris]

Nice details here, and excellent sounding food!!! I like the formatting too. Nice work all round.

[Kora]

Nice details here, and excellent sounding food!!! I like the formatting too. Nice work all round.

 

Thanks, although I guess I'm going to have to start a new journal now. Which is odd because this one is so new! But it was take off my online training journal (a personal website) that I had about training in OK, but I sold it so the pics went with it and then I signed on to a new race team and started a new site.. so that's a lot of chance seeing as I just started this journal. I was going to just pick this one up with the new journal but I'm kinda of anal about my training journals so I think that would drive me bat shit crazy. LOL So ... wanna visit the new journal? viewtopic.php?f=24&t=35844