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Mitchell Donovan

@mitchellldonovan

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Let’s get Strong, Fast & Fuel Performance
Next 5km Race in 13 days…

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Full Day of Eating to Build Muscle and Fuel Performance on a Double Training Day 💪🏼

At the moment I’m training for a sub 19min 5km and 140kg bench press and my next race in 13 days.

I wanna get both of these done before the end of the year!

Breakfast 🍓🍯
- Strawberry Oats w/ Walnuts and Organic Maple Syrup

Pre Gym Carbs 🥯🍇
- 1x Blueberry Bagel w/ PB2

Post Workout Feast 🥯🫐
- 3x Blueberry Bagels w/ PB2

Pre Swim Carbs 🍊🧃
- 300ml of Orange Juice

Dinner 🍳🍞
- 4 Egg Omelette w/ Mushrooms
- 2 Slices of Sourdough w/ Cottage Cheese & Honey

Follow along cause I’m sharing everything I’m doing to get into the best shape of my life. Lets see what’s possible 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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18 hours ago

Full Day of Eating to get Strong & Fast 🫪

At the moment I’m training for a 19min 5km and 140kg bench press at the same time and I want to get them done before the end of the year.

My next 5km race is in 14 days and I’m keen to see how far I’ve come since my last race where I only got 23 mins 😅

I’ve been struggling a bit because I’m trying to get build muscle and increase running volume and intensity so trying to make sure my nutrition and recovery is dialled aye!

Follow along and let’s see what’s possible 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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2 days ago

Sweet treats just fuel my progress 😅 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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2 days ago

Meals I ate this week to build muscle and fuel performance 📈

Right now I’m working towards a sub 19min 5km and 140kg which in hindsight is quite counterproductive of one another but oh well, we ball.

Follow along because I’m trying to get them both done before the end of the year 🫪 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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4 days ago

How to improve your 5km time ⬇️

But first you need to do the boring work. Zone 2 running to build a solid aerobic foundation because the size of your base will determine how high you can peak.

When you start doing interval workouts, don’t start at your goal pace. Slowly progress towards that pace to allow for proper adaptation and recovery so you don’t injure yourself. As always make sure you are fuelling correctly to get the most out of your training. 
Build the base first → build the engine that everything else runs on
Short reps initially → Here we maximise time at VO2 max without excess fatigue
Long reps as we progress → sustain that effort and rehearse race-day discomfort

I am working towards a sub 19min 5km and here’s the sessions I am doing to get there:

1️⃣ 1km intervals at race pace
4 x 1000m @ 3:48/km w/ 2-4min rest in-between
*This is pretty much the Norwegian 4x4 Intervals… just short 12secs on each rep. If you were running at a 4:00min pace and this was 90-95% of your max HR, you’d be bang on!

2️⃣ 400m repeats below race pace
8-12 x 400m @ 3:30-3:40/km w/ 1min rest in-between

Do these consistently for 3-4 months (depending on where you are starting from) and you’ll feel the difference.

My next race is in 17 days so follow along and let’s see what’s possible 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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5 days ago

Full Day of Eating to Build Muscle & Fuel Performance 📈

I’ve got 18 days until my next 5km race as I work towards sub 19 minutes and benching 140kg before the end of the year.

I’m sharing everything i’m doing to get stronger, faster and fuel performance to get the most out of my training so if that also sounds like what you want to do, follow more! taken in Canberra, Australian Capital Territory by @mitchellldonovan

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6 days ago

70g of Protein in 5mins and it taste like dessert 😍

- 350g Yopro Yogurt
- 40g Whey Protein
- 120g Blueberries
- 120g Strawberries
- 70g Rolled Oats
- 30g Raw Honey
- 20g Walnuts

If you wanna get strong, fast and fuel performance follow for more 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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7 days ago

Breakfast for all three meals 😮‍💨

✅ Demolished 4000 Calories
✅ Cert 3 Fitness Practical
✅ Triple Training Day
✅ Weekly Shopping
✅ Meal Prep Done

I’ve got my next 5km race in 20 days and I’m trying to break 19mins, so follow along and let’s see what’s possible 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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8 days ago

I will not stop until I win 📈

Next 5km race in is 22 days and I’m going to try and break 19mins.

Follow along and let’s see what’s possible! taken in Canberra, Australian Capital Territory by @mitchellldonovan

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10 days ago

I think they call this glycogen replenishment 😅 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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10 days ago

My upper body day going after 140kg bench and to build some muscle so I feel good with my top off 😅

1a. Barbell Bench Press 4 x 6

2a. Weighted Pull-ups 4 x 6

3a. Single Arm Cable Row 3 x 12-14

4a. Dumbell Lateral Raises 3 x 8-10

5a. Single Arm Standing OHP 2 x 6-8

6a. Dumbbell Bicep Curls 1 x failure
6b. Cable Tricep Pushdowns 1 x failure

Follow for more If you also want to get strong, run fast and fuel your performance 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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12 days ago

Here’s how I ate 3,500 calories to fuel a double training day 💪🏼

I’ve got 25 days until my next race and I’m gunna try break sub 19 mins.

Not gunna lie I feel like this might be a stretch for my 2nd race back after heart ablation but nonetheless I’ll give it a fair f*cken crack.

Pre workout - Sourdough, honey & banana + pink salt 🍌🍯

Post workout - Overnight oats with @yoproaunz and berries 🍓🫐

Also @redbullau I’d love some no sugars 🙌🏼

Follow along and let’s see if I can get it done 📈 taken in Canberra, Australian Capital Territory by @mitchellldonovan

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13 days ago