I did well today. I ran strong and my knee felt great. Hopefully I am on the home stretch to total recovery! Off to ice my knee….
Daily goals –
Complete scheduled workout – done.
Drink 20 oz of water before breakfast – done
Stay within my daily caloric range – done
Knee exercises/stretches – done
Drink at least 128 oz of water – done
Ice knee 3 times a day for 20 mins- done
Take all supplements and vitamins – done
Drink 4 bags of green/white tea a day – did not meet goal.
Workout 12/5 –
20 min slow run with intervals – highest – 7.5 mph
20 mins of intervals, walking and bike with hills.
Total time – 40.20 mins
Calories burned – 343
AHR- 136/71% MHR – 182/95%
Daily Intake –
Calories consumed – 1,636
Protein – 35%
Fat – 19%
Carbs – 47%
Meal 1 – 20 oz of water. 1/2 cup of millet and 1/2 cup of oatmeal/oatbran mixture cooked with 10 almonds, 1/2 cup of skim milk, a few raisins,1 tbsp of ground flaxseeds and 1/2 scoop of protein powder.
Meal 2 -5 oz of grilled chicken breast with 1 serving of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 20 oz of water. 2 cups of black tea with skim milk.
Meal 3 – 8 oz of water with 1/2 cup of frozen blueberries with 1 scoop of protein powder. 40 oz of water
Meal 4 – 5 oz of grilled chicken breast with 1.5 servings of brown rice veggie mixture ( brown rice grilled with mushrooms, garlic, onions, red bell pepper, zucchini, olive oil). 40 oz of water.
Meal 5 – 1/2 cup of yogurt with 1/2 cup of frozen blueberries, 1/4 cup of oatmeal/oatbran mixture, . 2 cups of red ginger tea with lemon. 1 cup of popcorn. 20 oz of water.