Day 7, Week 4 - 12 week Half IM training

CF WOD

21-18-15-12-9-6-3

Burpees

Knees to elbows

145# dead lift

19:21 (did the first set with 155 on DL before I noticed my mistake).

This one hurt.

Long Run

10' warmup

30' endurance test time trial

10' cool down

(doing this run Wednesday morning...last workout of week 4)

18 1/8 laps. Good run. HR averaged 167 over final 20' of 30' time trial. Just a hair over a 6:40 min/mile pace.

Total distance 5.5 miles. Total time 50'.

Menu

post-WOD - green smoothie

Lunch - 1/2 burrito from Blue Taco, chips, nuts

Snacks - LARA bars, carob cubes

Dinner - Engine2 Diet vegan lasagna...I'll post a pic of recipe, or just google it.