I felt fairly recovered this morning, lots of carbs and sleep yesterday. I'm a little sore in my shoulders and extremely sore in my core. I don't know exactly why. OH squats have never made my core this sore. It's that deep soreness where it's painful to sneeze or laugh. Anyway, I got out the door in the morning and did a 3 mile time trial. I ran a 6.00/6.30/7.00 for a time of 19.30. I wasn't 100% recovered and the course (the greenbelt) had a lot of people/dogs/bikers/water obstacles (flooded river on the trail). I honestly think my time would have been at least 30 seconds better on a track without all these hindrances. With my time today my PFT score would have been 291 (100 crunches and 20 pull-ups a given) out of 300. My official PFT for the books is in 13 days. I'm interested to see if I can get a 300 come the 6th. I think I can, I've got a lot of running to do in the next 10 or so days. Tomorrow is rest and Monday is the last 'Open' WOD.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 2 Slices WW Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk (695 Cal, 18g F, 93g C, 53 g P)
Meal 3 - 1/2 Chicken Breast, Mixed Veggies (370 Cal, 13g F, 15g C, 42g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 10 Strawberries,1 tbsp Almond Butter (580 Cal, 20g F, 31g C, 50g P)
Meal 5 - 1 Chicken Breast, Mixed Veggies, 2 Slices WW Bread, 1 tbsp Peanut Butter, 1 cup FF Milk (735 Cal, 22g F, 64g C, 70g P)
Daily Total (high carb): 2560 Cal, 80g F, 217.5g C, 228g P
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