Day 4, Week 1 - 12 week Half IM training

Long Run (12 PM)
10' jog (5 laps)
5x800m with 1:1 work:rest ratio
10' cool down jog

Took 50'
HR averaged 160 for the entire workout...that's high...really hot.
1 - 2:58 (hr 168)
2 - 2:59 (hr 168)
3 - 2:59 (hr 170)
4 - 2:59 (hr 174)
5 - 2:59 (hr 174)
Those heart rates are REALLY high...so dang hot. I just barely hung on to sub-3' the whole run but I'm happy I was able to do it.
Plus I'm SUPER sore from 50 1-legged squats yesterday.

CF WOD (5:30 PM)
5x3 bench press
185 on all sets. Probably could have done more but #1) didn't have a spotter and #2) didn't want to tweak my back again after it has started to feel much better.
Total workout time about 20 minutes

Menu:
post-run - vega protein shake
Dinner - see pic above.
No food after 8 PM
Drank a gallon of water today.