Tosh 3 x (200 400 600) with a 1:1 work:rest ratio
152 HR average for 35' run
200s = 42.87, 43.16, 42.64
400s = 1:31, 1:29.25, 1:29.05
600s = 2:20, 2:19.16, 2:20
Did at lunch on Liberty. Nice, brisk pace...body feels fine.
Total distance 4000m (2.5 miles)
Strength: 10x2 DL with 200# (set every 0:45)
40-30-20-10 KBS with 1.5 pood and pushups
Took me 9:53...shoulder feeling a little better. My brother in law did some major massage and mobility stuff on it this weekend which helped.
30' total time
coffee with MCT oil for breakfast
had some vegetable broth after run
Dinner - uncured beef bacon, asparagus, kale, 2 boiled eggs, 6 oz unpasteurized swiss cheese
Snack - ice coffee with whipping cream
I think I've been eating too much protein. Going to boil it down to 14 protein "blocks" per day. A block equals: 1 oz meat, 1 oz cheese, 2 oz nuts (which I'm avoiding for now), 1 egg