2015 Training Diary – Week 19

2015 Training Diary – Week 19
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Let’s call this week “cake, cake and not much training” week. Deary me. I really let myself go this week. I only managed to squeeze in two CrossFit sessions, and not a single run, yoga, or weightlifting session. It was a week of over-indulgence and I’m feeling slightly sluggish as a result. I’m not going to pretend I have a perfect diet usually – in fact, far from it – but usually I do a fair amount of exercise, which I think somewhat makes up for the effect that has on my energy levels. I know, I know, “you can’t out-exercise a bad diet”… that’s another story.

However this week, a lack of exercise coupled with rich and sugar-packed foods, have taken their toll.

Week 19: 4th to 10th May 2015

Monday – Rest day. I had planned to book in to one of the Bank Holiday CrossFit classes, but had some admin bits and pieces to get done so got cracking on with that while my fiance went off to the gym. After that we did a bit of garden tidying up and then went out to get new flower pots and hanging baskets for the garden before going out for dinner in the evening.

We went to Pizza Express to try their new menu after I was invited to try out their first Leggera pasta dish. A table was booked for us at our local Pizza Express in Harlow, where the service was lovely throughout out meal. The Water Gardens location is nice for dinner – you can look out on the pools and gardens while you eat.


We went for the full three courses, of course. To start, Darren had Dough Balls Formaggi, their famous dough balls served with garlic butter, but with Gran Milano cheese baked into the dough balls, while I had the Melanzanine, which is a layered dish of aubergine, passata, mozzarella, basil and Gran Milano cheese.

Darren opted for a new La Regina Romana 65s pizza, with smoked ham hock, chestnut mushroom, buffalo mozzarella, finished with freshly chopped parsley and black truffle oil. Rather than traditional tomato, this pizza has a béchamel base, which Darren said was creamy and went well with the ham and mushroom. I had the new Leggera Pollo Arrabbiata, their first low calorie pasta dish, which didn’t disappoint. The combination of chicken with roasted peppers and a spiced Arrabbiata sauce with pennette pasta was satisfyingly punchy with a hint of richness. I had a side of Broccolini too, which is steamed tenderstem broccoli served with garlic butter and chilli flakes. Delicious.

For dessert, Darren had the new Eton Mess Cheesecake. He’s been disappointed by one of these elsewhere in the past where it was more like a traditional Eton Mess just with some mascarpone stirred through, but this was a proper cheesecake with strawberry swirled through and whole pieces of meringue on top. I could tell he enjoyed it! There is a new Leggera dessert on the menu, the Tartufo Limoncello, but I went for the coconut and passionfruit Primo Gelato instead… coconut and passionfruit? I couldn’t resist! It was just as good as I thought it would be, with pieces of flaked coconut and a ripple of passionfruit coulis running through it. Yum!

I finished with a camomile tea.

All in all, with sparkling water and a camomile tea, my meal came in at 1,120 calories, which for a three course meal isn’t bad! I managed to make it fit within my macronutrient requirements for the day by having a slightly lighter breakfast and lunch. You could easily bring this under 1000 calories by skipping starter or dessert, but I’d recommend having the Broccolini as a side to add in extra greens to your meal!

Thank you Pizza Express for the lovely meal. Check out their full range of Leggera dishes, and the rest of the new menu, here.

Tuesday –Rest day. Unplanned I’m afraid, but with a disturbed night’s sleep I cancelled this morning’s session. I had a sports massage for myself in the evening, getting my calves and quads pummeled after an achey post-hill feeling in my legs.

Wednesday – CrossFit 6am. We did quite a bit of core work today with a Tabata (20 seconds on, 10 seconds off) of hollow hold/hollow rock. This is a great core exercise for gymnastics movements so we practice it in CrossFit to help us with strength for handstands and other gymnastics movements. Then we went on to some toes to bar progressions, trying to improve technique for kipping hanging leg raises or full toes to bar. I’ve been able to do toes to bar for a while now, but am still unable to string them together and have to take a small pause and full kip between each rep, so these practice sessions are really useful for building on technique. The WOD was a 10 minute partner AMRAP of:

10 deadlifts (50kg)

5 handstand pushups

10 single arm alternate kettlebell snatch (16kg)

I worked with Laura and after a few practice reps we decided to scale the kettlebell to a 12kg one. We managed 10 rounds and 8 reps. I was really proud to have done my most consistent kipping handstand pushups to date, doing them in sets of 5 for each of the 5 rounds I was on them (we alternated movements each round). Progress not perfection!

Thursday – Rest day. Today was an early start for us as we picked up Darren’s mum to do a zoo keeper for the day activity day that we’d bought her as a 60th birthday present back in January. She was so excited and me Darren and his dad went along to spend the day at Whipsnade while she went off mucking out and feeding the animals. After seeing her having so much fun, Darren and I have decided it’s something we’re going to have to do one day.

Friday – Rest day. We had a meeting with a potential florist for our wedding today. They’re based in Leigh-on-Sea so we took the excuse to have a day down by the coast and stopped for a pub lunch after the meeting and before taking a long walk along the seafront. It was a shame not to have better weather, but still so nice to get some sea air.

Saturday – CrossFit 9am. It was a busy weekend class but we worked in pairs on the platforms to build up to a max complex of a snatch from the floor, then two hang snatches. I got up to a 3RM of 37.5kg, which is only 2.5kg away from my current 1RM. I thought this might have given me licence to attempt a match PB but unfortunately couldn’t finish my pull and missed the lift. I haven’t matched my current PB of 40kg since autumn and it’s really annoying me now! I need to get back to fitting in a weightlifting session at least once every couple of weeks if I can. The WOD was a partner chipper of:

400m run together

100 thrusters (15kg)

100 sit ups

100 wall balls (7kg)

100 burpees

400m run together

There was a 25 minute timecap but no-one needed it with everyone finishing in time. I worked with Jo and we finished in 19:19.

Sunday – Rest day. Today was Darren’s birthday so we started with a big birthday breakfast of homemade buttermilk pancakes (a very non-healthy kind!) and a blueberry compote with cream.


We met some of his family for lunch and then went for a lovely long walk in the countryside before heading home. I’d spent Friday evening and some of Saturday making Darren a surprise birthday cake, which we cut into later Sunday evening. It turned out just as I had hoped and he loved it… check it out – a Captain America pinata cake!

Back to some training this week, and demolishing the rest of that cake… whoops!

How was your week in training? Let me know what you did!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 164.5 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 12 out of 19 weeks… letting this one slip a little!
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg
Georgina Spenceley
Georgina Spenceley


  1. 12th May 2015 / 10:24 am

    you mentioned tracking your macronutrients. How did you first determine how much you need?

    • Georgina
      12th May 2015 / 10:27 am

      I used to use the if it fits your macros calculator (http://iifym.com/iifym-calculator) but now I’m having online coaching via Shredded By Science (more to come in a blog post!) so I’m going with a range that my coach tells me to try and aim for.

      • 12th May 2015 / 10:28 am

        I see. And you track with My Fitness Pal? Isn’t it tedious? Are you seeing results? I’m looking forward to your post about it.

        • Georgina
          12th May 2015 / 10:34 am

          I do indeed! It’s a little tedious at first, but once you’ve used it for a while all your regular foods appear in your favourites list and you can add them more quickly. You can also copy whole meals to another day’s food diary. I am seeing results, and it’s definitely helping me to keep my calories under control but also keep my protein and fibre (the two main targets I have) high. I’m not tracking as strictly as some – not worrying about carbs or fat – but thats mainly because if I keep my protein high the other two kind of take care of themselves!

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