5-20-13

5-20-13

Sleep - Went to sleep at 1:00 and slept until 9:00am.  I slept great - this was the first day that I was completely off the schedule for all the morning classes.  Now that we are getting our coaches together my schedule will be much more conducive to training and enjoying time away from the gym.

 Nutrition - 
10:00 - greek yogurt, almonds and raisins
11:20 - chicken drum stick, greek yogurt, almonds and raisins, low fat frozen yogurt, protein
3:00 - greek yogurt, almond butter, protein
4:00 - chicken Brest, 2 cups mixed baked veggies
7:15 - chicken Brest
9:00 - 2 servings greek yogurt, almonds and raisins
10:00 - low fat frozen yogurt, protein

5 sets @ 60% - 70% - 80% - 90% - 100% ; rest 4 min between sets
intended to show how I perceive differences in intensity @ mixed work

10 Squat Cleans @ 135lbs
15 Burpee
400m Run

                                                60%        70%      80%       90%       100%
10 Squat cleans                     0:51          0:42        0:38        0:34         0:30
15 Burpee                             1:27          1:31        1:24        1:07         1:09
400m Run                             3:21          3:07        3:03        2:45         2:44

The cleans felt good through out the workout, started out with all singles and ended up with all TnG on the last set.  The burpee and run got harder each round.  I'm not sure if the last round was truly 100% because after 4 min rest I could have gone again.  I know that I have alot more to learn here.

5-21-13

Sleep - Went to bed at 10:30 and slept until 4:30am.  I had a good night sleep, woke up feeling rested.

Nutrition - 
5:00 - greek yogurt, almonds and raisins
6:45 - 16oz water, go greens and BCAA
7:00 - greek yogurt, protein
9:00 - 16oz BCAA
11:30 - 2 cups 2% milk, 1 protein
12:15 - 2 cups mixed baked veggies
12:45 - greek yogurt, protein, almond butter
2:30 - greek yogurt, protein, almond butter
5:40 - greek yogurt, protein, almond butter
7:00 - hamburger patty
10:00 - 2 servings low fat frozen yogurt, almond butter, protein

1000m row @ 100% ; rest 15 min  x  3
3:07.2    damper set at 9.5
3:17.1    damper set at 8
3:20.4    damper set at 8

This was probably the worst feeling test yet.  I was wrecked for the first 12 min or so of each rest, and who knows how long after the last row.  I didn't pace and tried to go there.  I'm fairly happy with this test.

5-22-13

Sleep - Went to sleep at 12:00 and woke up at 4:30am.  I slept well - there was a very light thunderstorm and rain all night.  I woke up feeling rested and ready to go.

Nutrition - 
5:00 - 4 eggs scrambled
6:45 - 16oz water go greens and BCAA
7:15 - 2 Kind bars
10:00 - 2 cups 2% milk, 1 protein
10:30 - Amy's Favorite lentil and vegetable soup
11:45 - quest bar, 1 cup 2% milk
1:20 - Steve's Paleo kit
3:00 - greek yogurt, protein
4:00 - quest bar, 1 cup 2% milk
6:30 - quest bar
7:00 - greek yogurt, protein, almond butter
9:00 - 2 eggs scrambled
9:30 - 2 servings low fat frozen yogurt