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Mini Forklift

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  1. This was last nights dinner, a big slab of 'beef' mmmmmm http://www.veganbodybuilding.com/forum/download/file.php?id=3563
  2. Haha, it was pretty tasty mate. Took me about 2mins to get that down me! How come you don't eat bread anymore I just have it now and then, can't say I'm a big fan of the stuff. This was last nights dinner, a big slab of 'beef' mmmmmm...
  3. Post run breakfast feed... http://www.veganbodybuilding.com/forum/download/file.php?id=3562 Vegetarian sausage s/w with purple kale, avocado + beetroot relish. Awesome
  4. SATURDAY 28th JUNE TEMPERATURE: 0º F AIRPORT LOOP, GRAYS ROAD http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428 PLANNED RUN: 5km EASY / 4km MODERATE / 4km TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 7/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV BLOCK #1 TIME: 27:03 DIST: 5.221km AVE PCE: 5.10'/km BLOCK #2 TIME: 18:01 DIST: 3.846km AVE PCE: 4.41'/km BLOCK #3 TIME: 17:13 DIST: 3.891km AVE PCE: 4.25'/km TOTAL DIST: 12.96km TIME: 1.02:19 AVE PCE: 4.48'/km CALORIES: 1,012 (974cal/hr) MIN ALT: 3ft MAX ALT: 161ft ** A decent run, felt not too bad for the most part although I didn't have that extra gear over the last few km's. Felt like I was running slower than 4.25'/km... maybe that's why it was feeling hard though ?!
  5. Post run breakfast feed... Vegetarian sausage s/w with purple kale, avocado + beetroot relish. Awesome
  6. SATURDAY 28th JUNE TEMPERATURE: 0º F AIRPORT LOOP, GRAYS ROAD http://www.theironden.com/forum/attachment.php?attachmentid=6196&d=1403922428 PLANNED RUN: 5km EASY / 4km MODERATE / 4km TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 7/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV BLOCK #1 TIME: 27:03 DIST: 5.221km AVE PCE: 5.10'/km BLOCK #2 TIME: 18:01 DIST: 3.846km AVE PCE: 4.41'/km BLOCK #3 TIME: 17:13 DIST: 3.891km AVE PCE: 4.25'/km TOTAL DIST: 12.96km TIME: 1.02:19 AVE PCE: 4.48'/km CALORIES: 1,012 (974cal/hr) MIN ALT: 3ft MAX ALT: 161ft ** A decent run, felt not too bad for the most part although I didn't have that extra gear over the last few km's. Felt like I was running slower than 4.25'/km... maybe that's why it was feeling hard though ?!
  7. My recovery meal... http://www.theironden.com/forum/attachment.php?attachmentid=6182&d=1403743769 Pilau rice 1/2 tin of baked beans Green beans Purple kale Garlic infused olives
  8. THURSDAY 25th JUNE SHORT LOOP RUN: UNFORCED TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6.5/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV *1km WARMUP ~ 4:45* DIST: 5.13km TIME: 22:59 CALORIES: 374 (976cal/hr) MIN ALT: -33ft MAX ALT: 141ft AVE SPD: 13.38kph AVE PCE: 4.29'/km MAX SPD: 18.85kph MAX PCE: 3.10'/km ** A nice fast-paced run before I picked the kids up from the in-laws house. Felt really good tonight and this wasn't really pushing it. Had plenty left in the tank to go quicker which I can take some confidence from
  9. My recovery meal... http://www.theironden.com/forum/attachment.php?attachmentid=6182&d=1403743769 Pilau rice 1/2 tin of baked beans Green beans Purple kale Garlic infused olives
  10. THURSDAY 25th JUNE SHORT LOOP RUN: UNFORCED TEMPO SHOES: BROOKS 'GHOST' INTENSITY: 6.5/10 MP3: http://upload.wikimedia.org/wikipedia/commons/thumb/0/04/Chickenfoot_Live.jpg/220px-Chickenfoot_Live.jpg Chickenfoot - LV *1km WARMUP ~ 4:45* DIST: 5.13km TIME: 22:59 CALORIES: 374 (976cal/hr) MIN ALT: -33ft MAX ALT: 141ft AVE SPD: 13.38kph AVE PCE: 4.29'/km MAX SPD: 18.85kph MAX PCE: 3.10'/km ** A nice fast-paced run before I picked the kids up from the in-laws house. Felt really good tonight and this wasn't really pushing it. Had plenty left in the tank to go quicker which I can take some confidence from
  11. Haha, yeah I saw the funny side. She really had no idea she knocked over a whole display cabinet and then when she ran over it on the way out she started whinging about her new mobility scooter being a waste of money because the old one rode smoother! Shop is doing great thanks, funny thing is we haven't even started to break into growth yet. I think when we do that we will likely be probably number one or two nationwide which is bloody good. Doesn't get much better than that aye MF.
  12. WEDNESDAY 25th JUNE AVONHEAD PARK RUN http://www.veganbodybuilding.com/forum/download/file.php?id=3560 RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/e/ef/Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png/220px-Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png DIST: 7.67km TIME: 37:24 CALORIES: 557 (893cal/hr) MIN ALT: -177ft MAX ALT: 144ft AVE SPD: 12.3kph AVE PCE: 4.52'/km MAX SPD: 16.39kph MAX PCE: 3.39'/km ** At least I got a sweat on during this up-and-down run, legs felt pretty empty but there were moments where I felt good. Kept it short as I'm aiming to get out for another run after work tonight
  13. WEDNESDAY 25th JUNE AVONHEAD PARK RUN RUN: COMFORTABLE SHOES: BROOKS 'GHOST' INTENSITY: 5.5/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/e/ef/Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png/220px-Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png DIST: 7.67km TIME: 37:24 CALORIES: 557 (893cal/hr) MIN ALT: -177ft MAX ALT: 144ft AVE SPD: 12.3kph AVE PCE: 4.52'/km MAX SPD: 16.39kph MAX PCE: 3.39'/km ** At least I got a sweat on during this up-and-down run, legs felt pretty empty but there were moments where I felt good. Kept it short as I'm aiming to get out for another run after work tonight
  14. I have been taking it easy since that session on Wednesday, got some pretty decent DOMS in my hams so I made the most of being busy at work! How good does last nights dinner look http://www.veganbodybuilding.com/forum/download/file.php?id=3559
  15. Thanks! I have been taking it easy since that session on Wednesday, got some pretty decent DOMS in my hams so I made the most of being busy at work! How good does last nights dinner look
  16. Here is one of the stretches of roads I run along, it's part of a 12km run I do most days which takes you around the back of the airport. It's a great stretch of road, about 1.5km from end to end and perfect for some hard fast intervals
  17. WEDNESDAY 18th JUNE WEIGHTS: UPPER BODY CIRCUIT INC. D.BELL CHEST PRESS 31 x 12 40 x 12 44 x 10 CONVENTIONAL DL's 110 x 12 132 x 10 132 x 10 CG PULLUPS 8 8 8 FRONT PLATE RAISES 22 x 12 22 x 12 33 x 10 TREADMILL RUN: EASY SHOES: BROOKS 'GHOST' INTENSITY: 3/10 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg TIME: 22:30 DIST: 4.52km INTERVALS (on road, not treadmill) RECOVERY #1: TIME: 1:52 INTERVAL #1: TIME: 1:18 (over 337m) PACE: 3.51'/km / 15.52kph RECOVERY #2: TIME: 1:57 INTERVAL #2: TIME: 1:16 (over 347m) PACE: 3.40'/km / 16.34kph RECOVERY #3: TIME: 2:08 INTERVAL #3: TIME: 1:17 (over 329m) PACE: 3.54'/km / 15.34kph
  18. WEDNESDAY 18th JUNE WEIGHTS: UPPER BODY CIRCUIT INC. D.BELL CHEST PRESS 31 x 12 40 x 12 44 x 10 CONVENTIONAL DL's 110 x 12 132 x 10 132 x 10 CG PULLUPS 8 8 8 FRONT PLATE RAISES 22 x 12 22 x 12 33 x 10 TREADMILL RUN: EASY SHOES: BROOKS 'GHOST' INTENSITY: 3/10 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg TIME: 22:30 DIST: 4.52km INTERVALS (on road, not treadmill) RECOVERY #1: TIME: 1:52 INTERVAL #1: TIME: 1:18 (over 337m) PACE: 3.51'/km / 15.52kph RECOVERY #2: TIME: 1:57 INTERVAL #2: TIME: 1:16 (over 347m) PACE: 3.40'/km / 16.34kph RECOVERY #3: TIME: 2:08 INTERVAL #3: TIME: 1:17 (over 329m) PACE: 3.54'/km / 15.34kph
  19. Eat & Run is a great book, Jurek is one of my favourite runners. There's some amazing recipes in there as well!
  20. Article in the new Winter edition of 'Vegetarian Living NZ' magazine...
  21. Article in the new Winter edition of 'Vegetarian Living NZ' magazine...
  22. Welcome to the forum, look forward to following along in your log. Wow ~ you sure do eat a heck of a lot of protein !! Keep up the good work, the paddling sounds like great fun MF
  23. Sounds like it could be time for a little R&R mate, sounds a bit like you are burnt out somewhat. Maybe you could take a few days off before you train again and see how you feel? Two years is a massive amount of time to be training without a significant break! Take care of yourself buddy MF.
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