Calorie plan · four days, then away
Week 43
19–25 October 2026
| Day | Training | Base | Gym | Run | Walk | Spent | Ate | Deficit |
|---|---|---|---|---|---|---|---|---|
| Mon 19 Oct |
Gym: upper push (moderate) + long run 75 min + 5 × 20 s strides (12.5 km) | 2,172 | 190 | 995 | — · 0 km | 3,357 | 2,700 | 657 |
| Tue 20 Oct |
Gym: upper pull (moderate) + threshold, 3 × 9 min (58 min, 9.7 km) | 2,172 | 190 | 769 | — · 0 km | 3,131 | 2,500 | 631 |
| Wed 21 Oct |
Gym: heavy legs + 50 min easy (8.3 km) | 2,172 | 280 | 663 | — · 0 km | 3,115 | 2,450 | 665 |
| Thu 22 Oct |
45 min easy (7.5 km) — no gym | 2,172 | — | 597 | — · 0 km | 2,769 | 2,200 | 569 |
| Fri 23 Oct |
Holiday — no running, no gym | 2,172 | — | — | — · 0 km | 2,172 | 2,172 | 0 |
| Sat 24 Oct |
Holiday | 2,172 | — | — | — · 0 km | 2,172 | 2,172 | 0 |
| Sun 25 Oct |
Holiday | 2,172 | — | — | — · 0 km | 2,172 | 2,172 | 0 |
| Total | 15,204 | 660 | 3,024 | 0 | 18,888 | 16,366 | 2,522 |
Base + Gym + Run + Walk = Spent · Spent − Ate = Deficit · amber underline = floor · walking is never in the Ate target