Mar 18

Pre-workout weigh in was 169.2 and post-workout weight was 166.6.

My 5km bike/5km run/5km bike workout today was 13:25 1st leg, 33:00 2nd leg, and 12:45 3rd leg for a total of 59:10. If I had of pushed the 2nd leg run to 30:00, which I have done before, I would have almost broke into 45:xx.

Breaking 45:xx will take a while for me to get it all together. I need a day with no wind, good speed on my transitions, no problems with the dogs, and a day where I have extra energy so I can do a 30:00 5km run without draining out so that I can’t pull off a 13:00 3rd leg bike.

I think I will need to work on my legs some on the Bowflex and increase my leg endurance on the bike before I can pull a 45:xx on my current workout.

BCAA ShakePre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA xxxc

10km bike 5km run: 59:10

Afternoon ShakeAfternoon Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of frozen pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

Lunch 380 Calories:
1 cup of water 0c
150g of tender loin steak 300c
62g (1/4 cup) of low fat yogurt 30c
2 cup of green beans 50c

031809 DinnerDinner 480 Calories:
1 cup of water 0c
150g of prime rib steak 300c
2 cup of green beans 50c
62g (1/4 cup) of low fat yogurt 30c
10g of hemp hearts 50c
10g of chia 50c

Snacks 492 Calories:
400g of fruit yogurt 160c
600g of sweet green peppers 132c
200g of quiche 200c

1790 calorie day.

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