My weekend was good. It was hot, Saturday at 1 pm the Netherlands was the hottest place in all of Europe. The garden party was fun but the wine didn’t land to well in my stomach. I had 2 glasses of Prosecco and 2 glasses of white wine and the wine bothered me on Sunday. I had no energy and was extremely tired and took it easy all day.
My injury on my elbow got a bit worse where it seem to get better. I still can’t lift anything and had to skip my first weight training today. Give it a few more days of rest and try again at the end of this week.
I’ve been working on my exercise plan this weekend and here’s what I’ve come up with:
4 times a week:
* 1 tempo run
* 1 speedwork run
* 1 long run
* 1 run on the treadmill every other week for a hills program, the other week will be an easy run
2 times a week, alternate between chest, back and legs. After every 4 weeks I will take a week of from weight training to give my muscles some rest.
1 time a week, preferably on Sunday morning, this will be an online workout.
Because I need my rest days and more important I LOVE rest days, I’m going to add 2 double workout days, most of the times on Monday and Wednesday (run in the morning, weights in the afternoon). Tuesday and Friday will be my rest days.
I’ve read on a lot of blogs that May is a busy month. For me it’s no different. Busy month at work but also lot of fun things to do. My next post will be on Thursday because on Wednesday I will go out for dinner after work with K. and after that we’re going to the movies to see “Water for Elephants”.
Went at 5.30 am this morning for a run. Since we had such hot weather this weekend and it didn’t really cool down it was very humid already by that time. Had to stop twice to catch my breath. Didn’t enjoy this run very much because of the humidity.
Weather: dry, no wind, very humid, 17C (62 degrees)
Distance: 4 K / 2.5 miles
Average time: 6:35 /km
Average speed: 9.1 km/hour
Last song on Ipod before finish: Glee Cast – Just the way you are.
Weekly health review
In my post of Saturday April 30th I mentioned some things I wanted to do differently. Every Monday I will give a short review how I did. It’s also for myself so I keep on focussing on these things.
Eat healthy: Good days 3 Bad days 4
Sleep 7 hours or more a night: 3 nights
Alcohol (wine): 6 glasses.
Weight: -0.2 kg (-0.4 lbs). Weight 80.6 kg (177.6 lbs)
Exercise: see weekly workout review
Conclusion: Not such a good week regarding eating and sleeping. The alcohol was because we had a party Saturday night, drank 4 glasses there.
The Monday Daily Dinner Files:
Tuesday: Pork tenderloin with couscous salad with rocket salad, tomato, avocado, pine nuts.
Friday: Pasta with ham, cherry tomatoes and white asparagus.
Monday: Pork meat, potatoes and mixed vegetables.