It was a cold wet track workout this morning but I am happy to get it in. It wasn't ideal conditions but it was the right time to get the workout done as the next few days are a taper for saturdays race.
ran 1 mile to warmup. then 8 x 200 meters on 1 minute rest.
1 - 47
2 - 45
3 - 49
4 - 47
5 - 46
6 - 48
7 - 47
8 - 47
My target time was 45 seconds but I missed it by a few seconds on most of the reps. I am just slow coming off this surgery in the winter. I will put the work in to get the speed back. walked a 400 to cooldown. It was so cod and wet that i was freezing by the end of the lap and happy to go get a hot shower! I do have to say my legs were feeling yesterdays back squats and bike before I even started this.
Deadlifts were the cf portion of today's programming
warmed up going 135x5, 155x5, 185 x 2
Workout was 2 reps on the minute for 12 minutes. I choose to do 185 as my weight for all 13 rounds as it is about 75% of my current 1 rep max. My hammies were already tired from the day before and the running so while I would have liked to go a little heavier this was a good working weight for today especially with the race on saturday.
The training the next few days will be light. I am taking my tri bike into the shop tonight to get the zipps a friend loaned me checked out. I also need to workout a spot for my garmin that I can actually read the data while riding and also pickup some nutrition.
meal 1 - vega wfo w/coconut water & tempeh bacon
meal 2 - clif bar & mac nuts
meal 3 - tempeh scallopini with mushrooms and broccoli, mac nuts
meal 4 - clif bar