Day 20. Saturday. New intervals

Hi again.

We've introduced some new intervals today to try and keep my metabolism as high as possible.

I'm starting doing 30-30 intervals on the tread mill. 30 seconds sprint as fast as possible and 30 seconds off. Repeat 15 times. I started on 21 km/h and increased the speed to 23 km/t but i felt like I could a little more so next time I'm going to start on 24 km/h see what happens.

Before the intervals I ran to the gym which took about 25 min and after I ran the long way home, about 35 min so 1 hour cardio in total.
I felt the run a lot in my knee today. I need to be careful. 

The food:

It's been tough to keep track today, I've been to a birthday dinner. I stayed away from carbs, cake, sugar and alcohol. The quantities are educated guesses for the most part.

25g Protein Fabrikken whey Isolate powder (93 kcal) about 23g protein

10g Protein Fabrikken creatine powder (39 kcal)

Breakfast (400 kcal) = 100g porridge oats and 100g skimmed milk. 17g protein.

After training 25g Protein Fabrikken whey Isolate powder with 150g skimmed milk (144 kcal) about 28g protein

Lunch (240 kcal) = 1 piece of rye bread 3 fish balls. 13g protein

Party food: This is the guess work.
140g tuna (178 kcal) 40g protein
120g beef (222 kcal) 30g protein
1 boiled egg (84 kcal) 7g protein
100g crab in creme freiche dressing (150 kcal) 20g protein
Few strawberries (16 kcal)
Few grapes (20 kcal)

Late meal
1 banana (80 kcal) 1g protein
1 apple (52 kcal)
100g A38 (40 kcal) 3,5g Protein

Total about 1758 kcal and 182,5g protein

Tomorrow I have a well earned rest day so I'll be taking it easy.

Have a great day tomorrow.