Run, Row, AD

OPT Being May 8

For time:

Run 400 m

Row 800 m

Airdyne 1600 m

Results:
Run 1:32
Row 3:20
AD 3:10
Total 8:02

Run was the out/back at gym, did not know what to expect for the 1600m AD, as I have not used that metric before, was not a bad as I thought. Slept about 8 hours, awake at 6:30am, coffee with cream & local honey and banana, train at 7:45am. Post wod protein shake with coconut water. Work MT from 8:30 to 11:30am. Lunch salad with hardboiled eggs, almonds. Afternoon snack of popcorn. Heading to Charlotte airport tonite to pick up a friend.

Airdyne Intervals

OPT Being April 25

Airdyne Intervals:

5 min easy warm up

+

30 sec @ 90% aer effort

30 sec light spin x 30

+

5 min easy cool down

(rest 2 min off bike after every 6th set)

Results:

set 1 - watt avg 156
set 2 - 153
set 3 - 144
set 4 - 148
set 5 - 160

mentally challenging for me today, felt like my 30 secs of light spin were sooo slow was able to increase watt avg on last set by really focusing on using arms, didn't record kals

In bed 8 hours but restless and did not sleep sound. I think due to recently had some afternoon coffee creeping in that my body does not like or need. 7AM coffee with cream & local honey, post wod protein shake. Lunch at Earthfare, big salad with steamed cabbage and beef stew and 1 small samosa, coffee. 

Afternoon snack, handful of cashews, yogurt with walnuts, seed cracker. Paleo dinner group at Sharon's - menu was lasagna (with eggplant instead of pasta noodles), brocolli salad, cucumber salad, pumpkin pie and chocolate balls. This stuff is not 100% paleo but it was fun to get together and cook.