Race week -- Day 1, Week 12

Interval Run

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)

CF WOD

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

Menu

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