3x10' @ 1x7'; damper 5; vitamins; protein shake, 533 kcal

4x2500/7r; damper 5; vitamins; protein shake; 656 kcal

Week 2 Day 1; 6x10/:90r; damper 5; vitamins; protein shake; 811 kcal

2x2500/7r; damper 5; vitamins; rtd shake; yogurt; wore pants; 327 kcal

500x5/2r; damper 5; vitamins; fasting; 174 kcal

2x30' @ 20-22spm @ race+20-25; damper 5; vitamins; protein shake, no lunch; 774 kcal

3x10' @ 1x7'; damper 5; vitamins; protein shake, lunch; 513 kcal

4x11' @ 20/22/24/22/20 2R; damper 5; protein shake, quest bar; 583 kcal

Week 1 Day 1; 6x10/:90r; damper 5; vitamins; RTD shake/yogurt, quest bar, lunch; 806 kcal

T3 2k; vitamins; damper 5; 138 kcal

Recovery 2; 4x13' @ 18, 20, 22, 20; yogurt, protein shake; damper 5; 673 kcal

T2 4x11'; damper 5; vitamins; protein shake, quest bar; 579 kcal

2x30' @ 20-22spm @ race+20-25; damper 5; protein shake, quest bar, yogurt; 780 kcal

3x10' @ 1x7'; damper 5; vitamins; protein shake, lunch; 513 kcal;

Week 7 Day 1; Transition 1 6x10/:90r; damper 5; vitamins; protein shake and lunch; 800 kcal

4x1000m/8r; damper 5; vitamins; protein shake; mid-afternoon; 277 kcal

4x2500m/7r; damper 5; vitamins; rtd shake; 628 kcal

Transition 1 6x10/:90r; damper 5; vitamins; rtd shake; 765 kcal

3x10' @ 1x7'; damper 5; vitamins; rtd shake; 513 kcal; much much better than last week and better than 2 weeks ago

2k training Week 6 Day 1; T2 4x11'; damper 5; vitamins; rtd shake; 569 kcal