{"id":342,"date":"2013-03-14T22:13:47","date_gmt":"2013-03-14T22:13:47","guid":{"rendered":"http:\/\/www.cheezepie.com\/stream\/?p=342"},"modified":"2013-03-14T22:16:05","modified_gmt":"2013-03-14T22:16:05","slug":"fitness-plan-day-4-week-3-round-2","status":"publish","type":"post","link":"http:\/\/www.cheezepie.com\/stream\/fitness-plan-day-4-week-3-round-2\/","title":{"rendered":"Fitness plan \u00e2\u20ac\u201c Day 4 Week 3 Round 2"},"content":{"rendered":"<p>This morning I made it out for my run, but I was really feeling the effects of having a busy week. I think adding in the squats to my weekly routine is going to take some getting used to; my legs felt like lead weights for most of the run.<\/p>\n<p>For the full six weeks of my first round of fitness in 2013 I was working from home, which meant I could get up and have breakfast and let it go down for at least an hour before setting out on my run. This past few weeks I&#8217;ve been working in South Kensington, which means that I get up, have breakfast and then only have 20-30 minutes before having to set out for my run in order to leave enough time to get to work afterwards. I don&#8217;t think that 20 minutes is enough some mornings. This morning I had a stitch by the second km&#8230;<\/p>\n<p>I just need to get up a little earlier and make sure I leave enough time between eating and running.<\/p>\n<p>This morning&#8217;s run was slow; 5km in 28 minutes and 13 seconds. I&#8217;m not too worried about my speed; I think it&#8217;s more important to just get out and run the 5km four times a week, but I&#8217;d like to see that time go down over the remaining three weeks of this round of training.<\/p>\n<p>My diet today has been good:<\/p>\n<ul>\n<li>breakfast was 3 eggs, spinach, salsa, an avocado and a mug of green tea<\/li>\n<li>post run I had a glass of skimmed milk and a cyclone bar<\/li>\n<li>lunch was a bowl of veg and chickpea soup<\/li>\n<li>mid-afternoon I had an apple<\/li>\n<li>post workout I had a glass of skimmed milk<\/li>\n<li>dinner was a salmon fillet, portion of boiled broccoli and a large baked sweet potato<\/li>\n<li>after dinner I had a bowl of tinned apricots as a bit of a treat<\/li>\n<li>through the day I drank 3 pints of water.<\/li>\n<\/ul>\n<p>This evening&#8217;s workout was tough, I came home quite late and wasn&#8217;t really in the mood, but pushed through. I did:<\/p>\n<ul>\n<li>5 sets of 100 crunches<\/li>\n<li>5 sets of 15 press ups<\/li>\n<li>5 sets of 10 goblet squats with my 20kg bell.<\/li>\n<\/ul>\n<p>I&#8217;d like to be doing 10 sets of each of those, but I&#8217;m getting home too late to fit that many sets in at the moment. Maybe as I settle into my new commuting routine I&#8217;ll be able to find the time to fit more in.<\/p>\n<h3>Morning measurements<\/h3>\n<p>Weight: 92.5kg down 1.2kg since yesterday<br \/>\nBody Fat percentage: 15.5% down 0.6% since yesterday<br \/>\nBMI: 23.6 down 0.3 since yesterday<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This morning I made it out for my run, but I was really feeling the effects of having a busy week. I think adding in the squats to my weekly routine is going to take some getting used to; my legs felt like lead weights for most of the run. For the full six weeks [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-342","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/342","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=342"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/342\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=342"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}