Catch up Day

Well I did great on everything till Friday - oops -- But it was one of those weeks.  Ended up Skipping Friday's workout, due to lack of time - planning - and overall want.  I had two meetings regarding the house remodel (yes this is stupid to be doing at this moment - see counseling).  But they went well, I didn't keel over when the price came.

Friday we ended up going to the first SHG home game to sit in the torrential down pour and watch really bad high school football.  It actually was a lot of fun with friends.  I don't think I got to bed till 1:30 am.  After the root debacle - comedy at it's best, we were up chatting with friends.

Saturday dinner out at American Harvest  - actually had a great paleo meal there of Scallops and purred sweet potatoes.  Fundraiser for Girls on the Run-- Wow danced a bit to much - little on the sore side!

Sunday/Monday entailed Sailing Races.

Overall the eating for the weekend was BAD - but not going to worry about it.  Mostly stayed on track, few things like cookie dough, pretzels and pizza - but back on as of Tuesday!!!

So Workouts - yep took the weekend off.  I subbed Monday's workout for Today which I will post below.

Tuesday:

Breakfast:  scrambled egg, with spaghetti squash and quinoa.
Lunch:  Turkey/Sausage/spinach burger on bet of lettuce, and berries
Dinner:  Seared Tuna Steak on a carrot, jicama, sun choke slaw, all on a bed of arugula

Work out:  Swim

Note I am using a app that sets up my swim - I think I didn't put in the speed correctly so this WOD ended up fast!  It was based on 1500 yards. and a time trial of 500 at 7:30.
Basically you get to rest if you make the distance under time.  I added rests so I wouldn't drown!

Warmup Set (400y)
200 build by 50s @ 4:00, 2 x 50 @ 0:55
I made the 200 in just under 4 min.  So I rested 1 min so I could start the next
My 50's I was making in 48 secs.
100 choice Drill

Main Set (900y)
2 x [100 @ 2:00, 25 @ 0:40, 150 @ 3:00, 25 @ 0:40, 100 @ 2:00]
This was tough - made the 100 in 2:09
25 in 35; 150 at 2:59 (hardest); 25 in 38; and 100 at 2:05
100 kick

Warmdown Set (200y)
2 x 75 [25 drill/50 swim] @ 0:15 rest
50 drill
Drill I worked on Nancy's swim techniques.  This was really good but I need to brush up.

I ran for 3 min against the current and spent a good 10-15 min Stretching in the water.

5-7 min working on Ai Chi - and really stretched the shoulders.

My Summary from the swim from the heart rate monitor

29:26 Total time exercising
14:16 in Zone - (125-151)
Avg. Heart Rate 128:  Note the rests are apart of this.
Max HR:  197 
151 Calories

Calculated on my Age and Resting HR:

Your Target Heart Rate Zones While Exercising

• Warm Up
  117-127 bpm
• Fat Burn
  127-137 bpm
• Cardio
  137-148 bpm
• Training
  148-158 bpm
• Hardcore
  158-169 bpm

Wednesday 9/5/12

Day 7 Monday September 3

Warm up

30 seconds row

30 seconds AD

30 seconds right plank 

30 seconds left plank 

x3

Warm up movements 

A1. Close grip bench press 10-15 reps x 4sets; rest 15secs (ask for a spot if needed stay organized)  No spotter so I went lighter

65-70-70 :  15 Reps on 1 and 2; 10 reps on 3 - this was a good push

A2. Single arm bent row 10-15 x 4; rest 90seconds build these two every set

Ok went 10; 15; 20; 25

I think I did this section wrong - I did A1 Rest 15 then A2 - I think I was supposed to finish A1 then move to A2 Master Jedi???  But it still was good- rows could have been tougher.

B1. Split lunges back leg on bench 6-8 reps/side x 4-5 reps; (build weight)

I really like these by the way - seriously:).  Started with 0; 10; 15; 20.  Twenty was a challenge.  Lost a little form and depth for sure.  But was able to stick with the 8 reps.  Right leg is the weak one and has less ROM in this exercise.

B2. Max rep COVP pullups @ 3112 tempo  x 4-5sets; rest 2mins

Ok - forgot to ask what 3112 Tempo was so I winged it.  First two sets I did 7 pull-ups-  then found that it wasn't hard enough so the last two sets just did max rep - I got 13 then 12!!!!!

C. Plank Test regular for time.  1:40

D. 5min Row at 80% effort   1011meters  I figure if my max effort row is keeping the 500 meter time at 2:20;  I put  80% at 2:25.  

Cooldown 

Walk/Stretch

Enjoy the day!  

I forgot the watch today - bummer - but row felt good

Diet:

Breakfast:  Post WOD

Pesto Shrimp Omelet with leftover Jicama, carrot, and sun choke slaw on arugala

Lunch:  Chicken thigh and banana

Dinner:  Braised beef short ribs and candied carrots. 4 oz red wine

Snack:  Mixed nuts, cashew, almond, pistachio,

Water Intake:  75 oz.

Overall things going well and as usual I am running out of time -- have to get dinner on, pick up B for a Cross Country Meet and gas up the car for said meet.