Monday, March 7, 2011

training programme week 7th March

Monday, 7th March


Swimming:

800m (600 crawl + 200backstroke) 30" breaks
8x50m crawl (every 1")
1500m crawl
200m backstroke
10x100m crawl (every 2") - last 25m intense
8x50m (4 crawl, 4 backstroke) 20" breaks
200m crawl gentle
total: 4500m



Tuesday, 8th March


Flexes:

1000 sit-ups
1000 press ups
100 pull ups
50 one armed press ups (25 each arm)

Cycling: 30km, 500m rise



Wednesday, 9th March


Tennis match



Thursday, 10th March


Same as Tuesday



Friday, 11th March


Swimming:

2x1000m crawl (soft, more intense)
500m legs only, with flippers
8x100m crawl every 1'45" (4 with padles)
200m gentle
total: 3500m



Saturday, 12th March


Skiing, if not, same as Tuesday



Sunday, 13th March


Skiing, if not, rest

Sunday, March 6, 2011

food consumption, one week

Monday, 28th February


9am 2 Coffees + 2 spoonfuls of cream 1€

8pm 1 Oat Pitta 0,2€
  1/2 Onion 0,1€
  1/16 kilo Bull Steak 1,12€
  6 Prawns 1€
  Parmesan Cheese 1€
  1 Plantain 0,4€

Total 4,72€





Tuesday, 1st March


9am 2 coffees 0,7€

16pm rabbit with beef sausage 2,6€
  2 potatoes roast with garlic 0,4€
  gouda cheese 0,53€
8pm salad:  
  1 tin tuna 0,48€
  1 boiled egg 0,18€
  handful macadamias 0,4€
  12 prawns 2€
  1/4 onion raw 0,05€
  Salad leaves 0,25€

Total 7,58€





Wednesday, 2nd March


9am 2 coffees 0,8€
  handful macadamias 0,4€
  1 banana 0,35€
  4 strawberries 0,5€
  1/2 avocado 0,5€

16pm salad:
  1/8 kilo bull steak diced 1€
  salad leaves 0,34€
  1/2 avocado 0,5€
  1/2 a beetroot 0,1€
  handful macadamias 0,4€
  spinach boiled 0,2€
  olives 0,2€
  parmesan cheese 0,3€

8pm leek Tortillas:  
  1/8 kilo beef 1€
  1/4 onion 0,05€
  gouda cheese 0,3€
  leek leaves 0,2€
10pm snacks in bar:  
  queso fresco 1,2€
  tortilla 1,2€
  frutos secos -

Total 9,54€





Thursday, 3rd March


9am coffee in bar, one sugar 1,2€

8pm 1/8 kilo bull steak 1€
  1 slice thick bacon 0,3€
  1 pork rib 0,8€
  1/4 leek/onion tortilla 0,32€
  1/2 oat bun 0,4€
  2 slices goat cheese 0,26€
  1/2 bag yucca chips 0,46€
  1/2 bag potato crisps 0,2€

Total 4,64€





Friday, 4th March


9am coffee in bar, one sugar 1,2€
  1 spoonful cream 0,15€

8pm 1 crab 6€
  cooked in butter, garlic, beer 0,64€
  handful brocolli 0,2€
  1small sweet potato 0,2€
  salad:  
  2 strawberries 0,25€
  6 raspberries 1,22€
  handful macadamia nuts 0,4€
  salad leaves 0,1€
  main course:  
  1 pork loin 0,45€
  1 slice bacon 0,3€
  4 slices oat bread 0,4€

Total 11,51€





Saturday, 5th March


9am 2 coffees 0,8€
  1 spoonful cream 0,15€
  2 pink grapefruit squeezed 0,22€

8pm salad:  
  8 slices duck ham 1,17€
  handful macadamias 0,4€
  1 free range egg 0,17€
  salad leaves 0,1€
  main dish:  
  Lamb belly roast in grapefruit,  
  cranberry, leek, beer 1,15€
  1 slice leek tortilla 0,32€
  4 slices plantain bread 1,15€
  pate 0,25€
  goats cheese 0,3€

Total 6,18€





Sunday, 6th March


9am 2 coffees 0,8€

2pm 1 pink grapefruit squeezed 0,11€

8pm 0,84 kilos clams 2,52€
  cooked in butter beer and grapefruit. 1€
  salad:  
  0,16 kilo chicken gizzards 0,72€
  2 strawberries 0,25€
  salad leaves 0,1€
  pistacho and macadamia nuts 0,4€
  main dish:  
  Lamb belly roast from yesterday  
  wrapped in leek leaves, grilled. 1,15€
  1 slice leek tortilla 0,32€
  4 slices plantain bread 1,15€
  pate 0,25€
  goats cheese 0,3€

Total 9,07€



This was an exercise I did over the last week. It's quite complicated to do this, I broke down everything in detail to work out prices. I haven't included water, which has to be bought here. Wine or any other alcoholic beverages aren't included either, because they are just an indulgence - the beer that is used in some of the recipes, is Estrella Daura, gluten free.



I made two mistakes, in buying the crab at 6€ (little meat on it in the end) and 1/8th of a kilo of raspberries for 2,45€ (out of season). There are probably areas where I could cut back a bit too, but I am not really working to a budget. 53,24€ on food for a single adult doesn't seem too excessive to me, cutting out the two excesses that I list, maybe even avocado, macadamia nuts too, could take it down to say 40€.

Although I haven't been eating much in the mornings and most days I have been avoiding lunch too, the actual quantity I eat is probably the same as ever. This exercise has helped me organize a lot, I would recommend it to anyone. I will arrange a shopping list around this, as I tend to always be popping out for a little bit of this or that, which is just silly. I am weary of buying too much meat at once though - I don't like freezing and defrosting meats.

Apart from noting the food, I tracked my sleep patterns too and training schedule - possibly I will make another post about these.

Leek Wraps


1. Take a leek and make a clean cut to the center, lengthwise.


2. Unravel the outermost leaves. Clean and fill - in this case I am using a lamb dish I cooked last night and cheese.


3. Use kebab sticks to hold them together, I am keeping these in the fridge, for later use. Going to grill them both sides.

plantain coconut bread

1 yeast
2 * 200gm Plantain flour (from latin shop)
1 Tin Coconut milk
Teaspoon salt
Juice of 1/2 a grapefruit (to make the yeast activate)

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baked at 200C for 25 mins

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I am not big on bread, so I cut this into slices and froze most of it,
I can take it out of the freezer and make toast when I want. It has
a kind of chocolatey taste, but very good.