|
Today, I did a 10k run in 62 min. I did the first 5k in 26min and 57sec. I've as best official time for 10k 55min and 23sec, and for HM (21.1km) 2:10:48 (Best time 02:03:10 on 2012/07/08). Not bad, for a 57 old man, that just 2 years ago had a weight of 128.2kg.
|
2008 千卡
|
脂肪: 67.97克 | 蛋白质: 87.30克 | 碳水物: 234.15克.
早餐: Iogurte Natural Magro 100G, Nozes de Nogueira, Mel, Chá (Infusão), Farelo de Aveia, Cereais de Aveia (Instantâneo, Seco e Enriquecido), Bananas. 午餐: vinegar, olive oil, peach, P�o de Centeio, Vinho Tinto de Mesa, Peixe no Forno ou Grelhado, Salada Verde Mista. 晚餐: Sementes de Linhaça, Papaia, Maçãs Granny Smith, Kiwi. 小食/其他: Abóbora Seca e Sementes de Abóbora sem Casca, Sementes Chia Secas, Iogurte Natural Magro 100G, Natural Cheese, bread, Castanhas-do-Par�, Ameixas. 更多的......
|
|
3081 千卡
|
运动:
拉伸（瑜伽） - 18 分钟, 跑步 - 11公里/小时 - 1 小时 和 2 分钟, 休息 - 15 小时 和 40 分钟, 睡眠 - 7 小时. 更多的......
|
|