Thursday Training and Diet Day 4

Run 5 min. @ easy pace (65% or Z1) then
Walk 3 minutes actively
then...
5 sets of 3 minutes running at higher output running ( no stopping ) Pay
attention to pace.
Walk 2 min actively
Cool down with 5 min. easy pace run.

Results
Run Completed fasted in the AM on a Treadmill
Kept my 3 minute higher output runs at a 7:30/mile pace or speed of 8.0 for all 5 sets.



Diet
Meal 1 (8:50 - 9:25am)
Egg, Beef and Kale Loaf with Avocado and Salsa

Meal 2 (Noon - 12:30pm)
60z Baked Chicken, 3.5oz Mixed Greens, 5oz Cucumber and 2.5oz Mushrooms

Meal 3 (pm)
8oz Beef, 1 Bag of Broccoli and Rao's Marinara Sauce 1 cup

Macro Nutrient Breakdown based off FITDAY.com
Total Calories: 1,702
Total Protein: 158
Total Fat: 83
Total Net Carb: 40