Tuesday July 26 2011

Ok so we are back at no sleep worked until 10pm and...up at 0430 to head back into work...about 5 hrs sleep.

Didn't make it to the box until about 5pm...I've learned that I do better in a fasted state and like working out early in my day...oh well win some lose some

Training:
My old friend the airdyne bike...
30 seconds at 80%
30 seconds at 50%
x 30  Rest 2 minutes off bike every 6th set

Results:
I wore the heart monitor to get some numbers
Starting Heart Rate 54
Round 1 168 after 2 minute break 103
Round 2 170 after 2 minute break 112
Round 3 171 after 2 minute break 113
Round 4 172 after 2 minute break 118
Round 5 173 after 2 minute break 118
After 20 minutes off the bike I was down to 89
I felt good the first two rounds after that I battled thru it...I kept the RPM between 70 and 75 at 80% and 55 and 60 at 50%.  I was cooked again at the end it was hot and it hurt, but hey I had fun...

Nutrition:
Coffe of course in the morning then a protein bar with strawberries  Fat 8.3g  Carb 3.8g  Protein 30.8g
Meal #1 : 4 oz chicken breast and nuts Fat 20.1g Carb 8.6g Protein 38.7g
Meal # 2:  Buffalo chicken salad at Subway Fat 2.5g Carb  9.0g  Protein 19g
Meal # 3: Salald and beef patty  Fat   19.7g  Carb 6.4g Protein 30.8g
Late snack: Protein shake  Fat 2g  Carb 6g  Protein 48g

Total: Fat 53.8g     Carb 62.7g    Protein  167.2g

Long day but a good day.....To Coach, Ali, Jeff and the rest of the Redliners going to Cali..have fun...see ya's