Yesterday...

Tuesday, November 29

CF rest day...pretty sore from yesterday, hands need a day to heal up

Was going to do CFE bike inside (intervals are much better to do inside where the environment is more controlled), but my indoor trainer shed a vital part during transport last week...so I did:

6x1K on 2' rest
Each interval took about 1:35-1:40
HR only averaged 131 due to the turns in the road I had to make each phase...rode around neighborhood.

Not a great workout, but better than nothing I guess.

Here was my menu from yesterday:
blueberry shake after WOD
dinner was large salad, cooked veggies, wild rice and steamed salmon
snack was frozen bananas/mangos, 2 ezekial burritos

1,812 total cals
P - 17%
C - 59%
F - 24%

Evening Snack

Calories Protein (g) Fat (g) Carbs (g) Fiber (g)
tortillas
2 x tortilla 
300 12 7 48 0

Bearitos
1 x 130g
100 6 0 17 0








Total: 400 18 7 65 0

Post WOD shake

Calories Protein (g) Fat (g) Carbs (g) Fiber (g)
Hemp powder
0.25 x 4 tbsp 
32 4 2 1 0

Blueberries, raw, edible portion
85 x g 
48 1 0 12 2

almond milk
1 x cup 
35 1 3 1 0

ground flaxseed
1 x 1 tsp 
15 1 1 1 0

Total: 130 6 5 16 2

Dinner - main course

Calories Protein (g) Fat (g) Carbs (g) Fiber (g)
wild rice
2 x 46g or 1/4 c 
300 6 3 24 0

Salmon
2.68 x ounce 
117 19 5 0 0

Total: 417 25 8 24 0

Dinner - salad/cooked veggies

Calories Protein (g) Fat (g) Carbs (g) Fiber (g)
Squash, summer, zucchini, raw, edible portion
417 x g 
67 5 1 14 5

Carrots, raw, edible portion
263 x g 
108 2 1 25 7

Broccoli, raw, edible portion
123 x g
42 3 0 8 3

Flavorful Whole Baby Blends, Spring Mix
103 x g 
18 1 0 4 2

aBalsamic vinegar
1 x 1 tbsp 
24 0 0 5 0

Peppers, bell or sweet, green, raw, edible portion
140 x g @ 1:00 PM
28 1 0 6 2

Kale, raw, edible portion
67 x g 
34 2 0 7 1

Avocados, average all types, raw, edible portion
116 x g 
186 2 17 10 8

aFire roasted can tom.
1 x 130g 1/2c 
30 1 0 5 0

apumpkin seeds
0.25 x oz 
38 2 3 1 0

Total: 575 21 23 85 29













Snack

Calories Protein (g) Fat (g) Carbs (g) Fiber (g)
Banana, edible portion
194 x g
173 2 1 44 5

Mangos, raw, edible portion
180 x g 
117 1 0 31 3

Total: 290 3 1 75 8














Calories Protein (g) Fat (g) Carbs (g) Fiber (g)

Total: 1812 74 47 268 39