bike - 3 mile warmup. then 10 rounds of 45 seconds on 15 seconds off. distance = 2.15 avg speed 14.5 max 20.3 avg HR 148 max HR 157. 1 mile cooldown.
CF wod - 3 rounds of 20 front squats @65, 10 Ring Pushups.
warmup weights - just some extra squatting to get back into it
Went with 65 for the wod wasn't sure what to pick because it is a lot of squats without a breaks so i went light. Decided to do the pushups on the rings just to make them harder since there was only 30 of them.
meal 1 - granola & soymilk
meal 2 - vega wfo w/coconut water
meal 3 - tempeh, peas. broccoli, mac nuts
meal 4 - clif builder bar
meal 5 -
Foot is still a little sore. I go back to the doctors in a week. The first race I was thinking of doing is on the 20th.