5 mile bike ride - AFAP
Avg speed: 19 mph
Max speed: 34 mph
Quick, but fun. Very small off-campus loop out to trail, across trail, and back.
1600
Warmup: (Row 2000 meters @ 8:00, dynamic kicks/swings, sampson)
Row 8000 meters (time trial)
For time: 31:51
Avg 500 at each 2000 split: 1:58; 1:58, 2:00, 1:52
Daily report:
- Body: Good. A little sore. Lower back especially sore after row.
- Sleep: Not so great. Enough, but low quality.
- Nutrition: Good until evening time yesterday, good today.
- Notes: Nothing too special. Pretty low caliber training lately. Feels great to take a rest.
- Cool link of the day: Does anybody else think that the news this morning Bin Laden was planning 'train attacks' is a contrived pretext for moving the TSA into train stations, eventually bus stations, concerts, and closer to home?
- Diet: Above all other priorities, consistency. I realize it will not be 100% paleo, but I feel and perform better with consistent meal times and portions.
- Flexibility: Mobility drills after each WOD i.e. foam roller, lacrosse (pain) ball, couch stretch. I need to make this a habit.
- Olympic lifts: My goal for this summer is to break 200 in the snatch, and 275 for clean and jerk. I know that I am strong enough for each of these lifts, it's technique that is holding me back. I know a 200 snatch is close; adding these up I see I am close to a 500 total... that has been a long term goal as well.
- Rowing: 1:35 500, 6:30 2000. These are in the wheelhouse.
- Deadlift: 405# This will take work.
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