Yesterday...

Tuesday, November 29

CF rest day...pretty sore from yesterday, hands need a day to heal up

Was going to do CFE bike inside (intervals are much better to do inside where the environment is more controlled), but my indoor trainer shed a vital part during transport last week...so I did:

6x1K on 2' rest
Each interval took about 1:35-1:40
HR only averaged 131 due to the turns in the road I had to make each phase...rode around neighborhood.

Not a great workout, but better than nothing I guess.

Here was my menu from yesterday:
blueberry shake after WOD
dinner was large salad, cooked veggies, wild rice and steamed salmon
snack was frozen bananas/mangos, 2 ezekial burritos

1,812 total cals
P - 17%
C - 59%
F - 24%

Evening Snack Calories Protein (g) Fat (g) Carbs (g) Fiber (g) tortillas 2 x tortilla  300 12 7 48 0 Bearitos 1 x 130g 100 6 0 17 0 Total: 400 18 7 65 0 Post WOD shake Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Hemp powder 0.25 x 4 tbsp  32 4 2 1 0 Blueberries, raw, edible portion 85 x g  48 1 0 12 2 almond milk 1 x cup  35 1 3 1 0 ground flaxseed 1 x 1 tsp  15 1 1 1 0 Total: 130 6 5 16 2 Dinner - main course Calories Protein (g) Fat (g) Carbs (g) Fiber (g) wild rice 2 x 46g or 1/4 c  300 6 3 24 0 Salmon 2.68 x ounce  117 19 5 0 0 Total: 417 25 8 24 0 Dinner - salad/cooked veggies Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Squash, summer, zucchini, raw, edible portion 417 x g  67 5 1 14 5 Carrots, raw, edible portion 263 x g  108 2 1 25 7 Broccoli, raw, edible portion 123 x g 42 3 0 8 3 Flavorful Whole Baby Blends, Spring Mix 103 x g  18 1 0 4 2 aBalsamic vinegar 1 x 1 tbsp  24 0 0 5 0 Peppers, bell or sweet, green, raw, edible portion 140 x g @ 1:00 PM 28 1 0 6 2 Kale, raw, edible portion 67 x g  34 2 0 7 1 Avocados, average all types, raw, edible portion 116 x g  186 2 17 10 8 aFire roasted can tom. 1 x 130g 1/2c  30 1 0 5 0 apumpkin seeds 0.25 x oz  38 2 3 1 0 Total: 575 21 23 85 29 Snack Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Banana, edible portion 194 x g 173 2 1 44 5 Mangos, raw, edible portion 180 x g  117 1 0 31 3 Total: 290 3 1 75 8 Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Total: 1812 74 47 268 39