Week 8 all at you at once

OK...traveled most of the week and was pretty slammed with other things...I'm going to put the entire week into this one post. I don't remember specifics on diet but it was all no sugar, no grains...also doing mainly Warrior Diet which means I keep my body in a state of fast for most of the day, then eat a big meal at night. Exceptions this week were Friday and Thursday (had Chipotle for lunch both days). Had about 3 ounces of cheese all week, no butter or any other dairy at all. Am starting to see a difference in leanness which is good...so other than that, there'll be no more info on my menu for week 8.

Monday

complete rest day...juiced all day Sunday and Monday, ate food Tuesday night (44 hour juice fast).

Tuesday - March 5

60' bike (17.92miles, 94 average watts, HR 115)...zone 2 ride (barely)

Wednesday - March 6

Traditional Swim (2,500)

400, 400, 400 with paddles, 300, 300, 300 with paddles, 6x50 on 1', CD 100

Did in 50'.

CrossfitWOD

CF FxTx in Allen

7 rounds of 5 power clean with 135# then 1' of split jerk then 1' of burpees. Did 75 burpees and 30 split jerk total...took about 20'. Then did a max effort back squat, worked up to 255. Total time 30'

Thursday - March 7

Long swim

WU: 300, then 8x50

MS: 1000, 800, 600, 400, 200, 100

CD: 200

First time to feel shoulders popping...no pain but something I'll keep an eye on. Swam at downtown FW YMCA. Pool was in meters so I tried to convert to yards...did 925m, then 725, then 550, then 375, then 200, then 100...total time was 1:25. Total distance in yards was 4,050. Felt slow but probably b/c of the different pool and distance.

Interval Bike

12x1.24 miles (2K) with 2' rest

Interval / Time / Watts / HR

1 / 2:40 / 210 / 134

2 / 2:37 / 203 / 136

3 / 2:44 / 213 / 138

4 / 2:39 / 224 / 138

5 / 2:38 / 229 / 140

6 / 2:37 / 214 / 141

7 / 2:37 / 220 / 144

8 / 2:35 / 214 / 145

9 / 2:33 / 225 / 148

10 / 2:35 / 219 / 148

11 / 2:32 / 229 / 150

12 / 2:33 / 224 / 150

Did inside on trainer...total distance was 22.86. Time was 1:02.

Friday

Long run

2 hours...started from hotel in Allen. Ran 1 hour, turned around and ran back. About 50 degrees. Listened to podcasts the whole time. Feel great. Not sure how long but I'd guess somewhere around 12 miles...going pretty slow. HR stayed in high 130s to low 140s. Average was 139. 

Saturday

CF WOD

7x2 shoulder press with 90# on 0:45

75 situps

tabata squats (did 11 each round of 20 seconds -- with 10" rest)

75 situps

9:42 total...total time 30'

Interval Swim

tabata (20 seconds on, 10 seconds rest x 8) short but intense -- started without a push and splashed as much as possible to create resistance. Made it about 25 yards each time. 15' total. 400 yards. Short and sweet.

Sunday

Traditional Run

WU: 4 laps

MS: 4x400, 2x800, 1600, 2x800, 4x400, 1600 -- 200 slow jog after each interval

36 laps total = 9 miles. 1:16 total. Did the miles in 6:57 and 6:59. 400s all btwn 1:30 and 1:39. 800s ranged from 3:08 - 3:20.

Long Bike

did inside on trainer. 41.61 miles. 2 hours. 104 watts -- 137 HR.