Day 3

Today I will be more brief... Sorry (or actually: Enjoy)!

Schedule

• 05:00 Wake up
• 06:30 - 07:30 Slim & Strong with Ariane
• 08:30 - 18:30 Work
• 19:30 - 20:30 Mixed Martial Arts class
• 22:00 - 22:30 Running (Ariane's Week 1 of Advanced Workout for Hills)
• 23:30 Go to bed

Diet

• Breakfast
• Organic Valley Cottage Cheese (low fat) - 1 cup
• Whole grain bread - 1 slice
• Snack - Large Latte
• Lunch
• Mixed Raw Vegetables - 6oz Broccoli, 4oz Cauliflower, 2oz Carrots
• Roasted Salmon - 4oz
• Whole grain bread - 1 slice
• Snack - Raw Cashew Nuts - 1oz
• Dinner - Roasted Chicken - 8oz
• Snack (before run) - Blueberries - 2 cups
• Snack (after run) - Yogurt (low fat, plain) - 2 cups

According to www.nutritiondata.com this sums up to:

• Carbohidrates - 178g (20.8g diatary fiber, 6.7g starch, 106g sugars) - 696 calories
• Protein & Amino Acids - 181g, 738 calories
• Fat & Fatty Acids - 51g (16.1g saturated, 18g monosaturated, 9.3g polyunsaturated, 3120mg Omega-3, 5555mg Omega-6), 454 calories
• Total - 1888 calories

Run

Did Ariane's Week 1 of Advanced Workout for Hills, which originally is prescribed as follows:

• Repeat 6 times
• Run 2 min @ incline 2
• Run 2 min @ incline 0 (flat)

Again, for lack of threadmill I had to improvise... Picked a nice pice of the Prospect Park loop that had a decent slope (looks like approximately 5% from the graph below, but this is obviously fuzzy), and then ran 2 minutes uphill, 2 minutes downhill. Click on the image below for details...

The whole run is also available on Garmin Connect.