Week 4, Day 3 - 16 week full IM training

Woke at 5 AM.

CF Midland at 6 AM.

21-15-9
Air dyne bike calories
Row calories
Burpees
8:42
good WOD.

CFE run
long intervals
1:2 work to rest ratio
3x1200m
10' WU then...
3 laps (1200m) with twice as much rest as the interval takes.
4:26
4:25
4:25
Did on the Trinity Christian schools track in Midland. Windy. Warm. Legs sore. Good run.

Menu:
had some frozen berries after WOD this morning at 7 AM.

Dinner - three trips through Jason's Deli salad bar, all raw veggies except for a little red wine vinegar, hummus, almonds and sunflower seeds.
Snack - dried mangos, cashews, trail mix (from bulk foods in HEB - no salt or sugar), a handful of carob almonds...Frozen cherries

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