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 Post subject: Re: Kora's Training
PostPosted: Tue Aug 20, 2013 4:00 pm 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
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

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Last edited by Kora on Wed Aug 28, 2013 12:46 pm, edited 3 times in total.

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 Post subject: Re: Kora's Training
PostPosted: Wed Aug 21, 2013 1:49 pm 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
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 Image
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 Image
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

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Last edited by Kora on Wed Aug 28, 2013 12:45 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Thu Aug 22, 2013 11:48 am 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
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


[

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Last edited by Kora on Wed Aug 28, 2013 12:45 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Fri Aug 23, 2013 10:00 am 
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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,

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Last edited by Kora on Wed Aug 28, 2013 12:44 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Fri Aug 23, 2013 7:57 pm 
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Finch
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Joined: Sun Jan 16, 2011 12:00 pm
Posts: 2
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


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 Post subject: Re: Kora's Training
PostPosted: Fri Aug 23, 2013 8:25 pm 
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Posts: 301
Drawn2Inspire wrote:
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.

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 Post subject: Re: Kora's Training
PostPosted: Sat Aug 24, 2013 1:56 pm 
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Posts: 301
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. :zunge:

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

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Last edited by Kora on Wed Aug 28, 2013 12:43 pm, edited 1 time in total.

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 Post subject: Re: Kora's Training
PostPosted: Mon Aug 26, 2013 7:20 pm 
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Posts: 301
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/ ... serole.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

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 Post subject: Re: Kora's Training
PostPosted: Wed Sep 04, 2013 8:56 am 
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Nice details here, and excellent sounding food!!! I like the formatting too. Nice work all round.

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 Post subject: Re: Kora's Training
PostPosted: Fri Sep 06, 2013 7:07 am 
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AndiMorris wrote:
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 ... :oops: wanna visit the new journal? :D viewtopic.php?f=24&t=35844

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 Post subject: Re: Kora's Training
PostPosted: Wed Oct 02, 2013 8:09 pm 
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Your journal has been amazing. You aren't calling it quits are you?


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 Post subject: Re: Kora's Training
PostPosted: Thu Oct 03, 2013 5:07 am 
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So much recipes :shock: ! Too bad i didnt found it earlier, I'm making the red peppers hummus right now for lunch and then try all the rest for sure! Everything looks amazing and tasty :D !

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 Post subject: Re: Kora's Training
PostPosted: Thu Oct 03, 2013 5:32 am 
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Rigelol wrote:
So much recipes :shock: ! Too bad i didnt found it earlier, I'm making the red peppers hummus right now for lunch and then try all the rest for sure! Everything looks amazing and tasty :D !


I need to spend more time cooking! Lately I just haven't had the time.. I've been eating out way to much! Not good...

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 Post subject: Re: Kora's Training
PostPosted: Thu Oct 03, 2013 5:36 am 
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C.O. wrote:
Your journal has been amazing. You aren't calling it quits are you?


No. I just moved LOL.. viewtopic.php?f=24&t=35844 My training log here is mostly just a copy of my personal website/training log and I sold my last site so I started a new journal on here to match the new website/training log I started after selling the old site.

Anywho.. yeah I'm there in the link.. above... :)

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