Day 1, Week 12 - 12 week Half IM training

Race Week...

CF WOD

"Linda" my nemesis

10-9-8-7-6-5-4-3-2-1 reps of --

270# dead lift

180# bench

135# squat clean

Total time 40'

Took me 28' and I only did 5 squat clean with 135#. My stupid wrist/hand...did 95# power clean instead. I've tried this WOD three times and injuries have kept me from doing it all out every time. The last time I tried it was February of 2010 when I hurt my lower back (the last time I was injured --- knock on wood). My wrist/hand has been bothering me for a few weeks --- don't know what the deal is. But one thing I have learned is to not push it when pushing would lead to more serious injury. I probably could have finished the WOD with 135# ... but at what cost?

Interval Bike (this one counted towards Week 11)

3x5K with 2' easy spin

12.69 miles, 35 miles, 195 average watts, 136 average HR, 21.84 mph

Interval - Time - Watts - Speed - HR

1 - 6:50 - 259 - 27.17 - 146

2 - 6:49 - 260 - 27.18 - 150

3 - 6:36 - 259 - 28.17 - 156

Menu

juice for lunch and before dinner

Dinner - small cabbage salad, tomato sandwich, cashew butter sandwich, couple of carob cubes, granola, frozen fruit/cashews