recovery/sprints

 1100

Bike ride @ 90% effort
10 miles -- 23 MPH avg

2200

Misc jump rope, KBS

Hill sprints @ 80% effort
On treadmill -- 15% elevation, 9.5 MPH
5 intervals: 30 sec work : 150 sec rest

Daily report

• Body: Legs very sore. 1-10; 8
• Sleep: Fine. One nap.
• Nutrition: 9am -- Large omelet (3 eggs, 3 cups veggies, chipotle tobasco, butter), oatmeal (2/3 cup), Blueberries (1/3 cup), 2 breakfast sausages (link); 2pm -- Large plate of greens (3 cups), 4 chicken breasts (~6oz ea), sauerkraut (1 cup), hummus (2 Tbsp), pilaf (1/2 cup)
• Notes: Active rest day. Foam rolling in the afternoon before lunch. Diet was a little odd today. Two fairly large meals. Good overall, but should have been spread into 3 or 4 meals. Another WOD announcement tomorrow. My prediction: 5 RFT: 5 OHS, 10 pull ups, 15 burpees, 20 k2e. Pretty much a shot in the dark, but it's always fun to speculate.
• Cool link of the day: Speed reading. Came across this read from another blogger. He claims these drills have had a great influence on his reading ability.