Day 2, Week 6 - 12 week Half IM training

Interval Bike

10x30:30 (seconds)

Interval, mph, HR, watts

1 - 29.99, 134, 486

2 - 30.07, 153, 497

3 - 29.66, 156, 448

4 - 29.33, 155, 478

5 - 29.66, 156, 457

6 - 29.23, 157, 467

7 - 29.54, 161, 468

8 - 28.54, 161, 457

9 - 30.08, 162, 475

10 - 29.23, 163, 462

Did on trainer in garage. Good workout.

CF WOD

Hub City Crossfit

10' EMOTM (every minute on the minute)

135# back squat x 3

then..

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

135# back squat

with 6 pistols, 9 toes to bar, 12 ring dips between each round. 20' limit.

Did 8 squats plus 3 pistols.

Total time 40'.

Menu:

green smoothie (blueberries, coconut water, squash, bell pepper, chard, spinach, kale, chia seeds, spirulina, maca powder, hemp protein, banana, ginger - 429 calories, 17g protein). Drank 1/2 after bike, 1/2 after CF.

Dinner - cabbage, bok choy salad with almond curry thai sauce (see recipes tab). Carrots, okra, bell pepper, broccoli, hummus (beans, tahini, avocado, spices), cashews.

Calories was 1,750. 77g protein. Weight continues to drop. Finally back under 180. Been since first few days of August....