A Question of time

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.

time 5.02

warmup weights - just some extra squatting to get back into it
front squats
45x5
65x5
85x5
95x5
100x5
105x5

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.