Training Log Tuesday 5-27-14

Strawberry Choco Cheesecake – Low Carb Recipe

Eating a low carb diet doesn’t have to mean you can’t enjoy sweets! This is a rich, chocolatey dessert. It’s easy to make and portion controlled.

Strawberry Choco Cheesecake
Serves 12

Crust: 
1 Cup of Almonds (I used 1/4 c. Blue Diamond Dark Chocolate Almonds and 3/4 c. Blue Diamond Low Sodium Almonds)
1 tsp. Hershey’s Dark Chocolate Cocoa Powder
1 egg

Strawberry Choco Cheesecake:
1 c. boiling water
1/2 c. Great Value Stevia (this works cup for cup in recipes calling for sugar)
1 Knox Envelope of Gelatin
1 container Philadelphia Fat Free Cream Cheese
1 container Philadelphia Strawberry Fat Free Cream Cheese
1 tbsp. Vanilla Extract
1 tsp. Hershey’s Dark Chocolate Cocoa Powder
1 tbsp. Sugar Free Fat Free Chocolate Fudge Pudding Mix

Preheat your oven to 350 degrees. In a food processor, Mix Almonds, Cocoa powder and the egg until mixed well. The mixture should still be chunky. Put 12 Cupcake muffin liners in a muffin tin. Scoop one spoonful into each muffin liner and press down evenly into the bottom to form a crust. Put in the oven and bake for 20 minutes, then allow to cool completely (keep them in the muffin tin for later).

Meanwhile, mix the gelatin and Stevia with boiling water and stir with a fork for a few minutes as it cools. This needs to be mixed well. In the food processor, combine both cream cheeses, vanilla, cocoa, and the pudding mix. Slowly mix in the gelatin mixture (I did it in three parts). Once mixed well, spoon on top of the 12 crusts while they are still in the muffin tins. Once distributed evenly- cover the muffin tins with aluminum foil and refrigerate for at least 3 hours (preferably overnight). These keep for at least four days. However, we always run out before then :)

Nutrition Facts:

ONLY 3 GRAMS OF NET CARBS PER SERVING!!

Training Log Tuesday 3-17-14

So far I have stuck to the triathalon training perfectly. I may have even done a little extra ;)
The long running training doesn’t come until week 10, so I may go above the required timing naturally.
The Spin Classes make the longer bike rides fly by. Instead of 45 minutes last Saturday, I did a 60 minute spin class and that made it super easy.

My only downfall: I haven’t done any strength training. This week I need to focus on getting that worked in at least twice a week!

Swim Workout #3

Pyramid Workout:

First of all, I LOVE PYRAMIDS. They’re entertaining and the workout flies by.
This will be mainly alternating between form and progressive speed increases. Also, the warm-up and cool down are included in the pyramid.
400 Swim (Every 4th lap choice)
300 Pull
200 Hypoxic (Breathe every 3,5,7,9)
100 Progressive (Start at 50% effort, finish ALL OUT)
200 Hypoxic (Breathe every 3,5,7,9)
300 Pull
400 Kick (Cool Down technically)
100 Additional Cool Down (Choice)
Total: 2000 Yards

This workout took me 42 Minutes. I rested for 10 seconds per 100 throughout the pyramid.

Training Log Tuesday 3-10-14

The Swim on Monday was Swim Workout #2
It’s great for working on your flip turns by perfecting the form from freestyle to backstroke.
This workout is also a good source of endurance work, with longer sets and less speed work.

Sunday was my first run for my “One Run a Month” goal. It was the March to Get Screened to benefit colon cancer research and prevention. It was an awesome run! Beautiful day- 50 degrees and sunny!

 After being on Mountain time for three weeks while snowboarding and have Daylight Savings time fall on the night before the run, this race felt exceptionally early, like three hours too early. But, I digress.

My sister and I ran it together, which always makes it more fun. Having a buddy to pump you up and hang out afterwards makes it feel a lot less like work!

In the end, my pace and final time were exactly where I wanted them to be and I managed to finish in the top two women finishers :) I want to use this time of 23:34 as my base throughout the year as I finish each monthly run. Hopefully I can keep improving!

Then I finished my Sunday with a surf and relaxing with the K9’s at K9’s for Warriors, it’s not a bad way to add an extra 3 miles of running into your day…