swim - 250 to warmup, tight from yesterdays wod couldn't seem to get loosened up so just started my swim workout and went for it.
100 yards - 60 sec off 1:40
200 yards - 50 sec off 3:33
300 yards - 40 sec off 5:27
400 yards - 30 sec off 7:33 - feeling tired by this one
500 yards - 20 sec off 9:37 - just hanging on
600 yards 12:01 - lost track of laps not sure if there are extras in here or not. Didn't have much left by the time I got this but I loved this workout. overall it felt good.
50 breaststroke - cool down
the foot hasn't been as much of an issue today. Stretching and rolling it
Back squats - warmups : bw x 20, 45x10, 65x5, 95x3
115, 125 125 130 130 135 140 145 all sets of 3 reps. These felt good! heavier weights are coming soon. I think I could have done a little more but had to go back to work. I stretched and foam rolled between every set trying to work yesterdays wod out of my body. Took stefan into the shop and they fixed his rim tape. Hopefully this will be the last of the flats for awhile because they have been way too frequent for my taste. Had to get new cleats on my shoes. broke one probably running in them.
breakfast - 2 cups chocolate soymilk, 1/2 cup blueberries, 1 cup strawberries, 2 tbsp ground flax seed, 14 grams vega sport performance protein
snack - 1 scoop vega wfo w/coconut water & 6 almonds
lunch - 4 blocks TVP, 1/2 cup salsa, 1/2 cup red beans, 1 red bell pepper, 1 poblano pepper, 1/2 cup daiya,1/2 cup red onion
snack - 1 scoop vega wfo w/coconut water &
dinner - 8 oz grit tofu, 1 1/2 cup yellow and green beans, 3/4 cup hummus