Day 2, Week 7 - 12 week Half IM training

Interval Bike

7x2M with 3' easy spin recovery

(interval, time, speed, watts)

1 - 5:43, 21.17, 234

2 - 5:39, 21.29, 232

3 - 5:38, 21.35, 235

4 - 5:49, 20.74, 236

5 - 5:49, 20.58, 235

6 - 5:48, 20.67, 235

7 - 5:42, 20.95, 239

Did inside on trainer. Tried to keep watts above 230. Really tough. Forgot HR monitor so don't have that data. That was a long interval session. Pretty happy with the consistency of watts over such a long interval.

Total time - 1:04:36. Total distance 18.18 miles

CF WOD

21 KBS with 72#

21 dead lift with 135

21 hand stand pushups

15 thrusters with 135

15 hand release pushups

9 squat clean

9 ring dips

Total time 20'. WOD took me 8:30.

Menu

recovery pudding - spinach, romaine, spirulina, maca powder, vega protein, lemon juice, squash, bell pepper, mixed berries

Dinner - cabbage salad with almond sauce, cashews, hummus with broccoli and carrots, okra, cashews...right at 2,000 calories.