drive

tri bike on trainer - "lactate shuffle" - warmup - 13 minutes, then 5 minutes on, 2:30 off, 6 minutes on, 3 minutes off, 7 minutes on. 5 minute cooldown. Pushed a hard gear for this whole wod. bad news is my garmin wasn't charged so I don't have any distance, speed, cadence data.

cf wod
Deadlift - 1 - 10 - 1 - 20 -1 - 30

warmup - 135,155,175,185,195,205,210,215,220, 225,230,235,240,245,250 (fail)205

This is a 15 lb PR for me on my deads! Kinda funny it would make it's appearance on a day when I wasn't even doing a strength wod but rather warming up to do a metcon wod.

setup 2 bars
heavy bar for the 1 rep @ 205
metcon bar for the reps @ 135

Wod time - 4:25

I went too light on this wod. I went unbroken through all of the reps. I definitely should have gone heavier on the metcon bar. and I think I should have gone a little heavier on the heavy bar since i pulled that off the ground fast too.

meal 1 - granola & soymilk
meal 2 - clif builder bar & mac nuts
meal 3 - falafel & red beets
meal 4 - vega wfo w/coconut water
meal 5 - lentil/peanut patties, roasted green beans & yams




I took Damon, my new cervelo p2 outside for the first time today. It was so nice to be on him off of the trainer for once! It was an easy spin just to get used to the handling. All went well. There will be an adjustment period as I acclimate more but overall don't see any major issues. I even felt it was easier to climb which i know it isn't supposed to be. Has to be the weight difference.