Triple Threat Thursday

I knew after Sunday's run, I'd need to have some sort of "redemption run" before next Sunday. I had my chance this Thursday as I wedged in a 5K between weights and spinning...

Weights-Set 1: warm up set of Frontal Squats (15 reps @ 65lbs)

Set 2: Frontal Squats at 85lbs @ 10 reps

Set 3: Frontal Squats at 95lbs @ 10 reps

Set 4: Frontal Squats at 115lbs @ 10reps

Set 5: Frontal Squats at 135lbs @ 15reps 

Set 1-4: Reverse Swiss Bench Crunch (The Brad Pitt) @ 20 reps each

Set 1-4: Strapped barbell core twist @ 20lbs for 40 reps each set

Run: 5K @ 8:14 average pace per mile, 24:42 overall 

Cycle: 55 min "Spinervals 34.0" workout for Max Lactic Acid Threshold on cycle. 

Meal Rotation

• Eating for Life Turkey Spaghetti w/ Romaine Salad, pinch of feta cheese and honey mustard dressing
• Subway sandwich-all vegetables possible except onions, turkey, no cheese, no chips, no cookie.
• Turkey Chili w/ side salad
• Breakfast for Dinner NIght: 4 eggs scrambled, avocado, no nitrate turkey bacon, pinch of shredded cheese
• Chicken fajitas on the grill, corn tortillas, red peppers, green peppers, fage as sour cream.

Snack Rotation

• Almonds and 2% Cheese stick
• Fage 0%, Flax Seed, Cranberries
• Syntha 6 Protein Shake
• HEB Energy Nuggets and apple
• Zone Perfect Nutrition bars (convenience snack) 
• Cashews and Orange
• Whole Wheat Sandwich round, almond butter, agave nector 

Breakfast Rotation

• whole wheat sandwich round, almond butter, agave nector
• wheaties fuel, syntha 6, skim milk
• eggs, frank's red hot, turkey bacon, avocado

Here is how training broke down this week...

Sunday-Long run 

Monday-Off

Tuesday-Upper Body Weights

Wednesday-Swimming workout 

Thursday- Lower body weights and core work, short run, cycling

Friday-Off

Sat-Swimming workout

Cowboy Jeff and I registered for the Pioneer Power Triathlon in Denton, TX on August 8th. 300m swim, 16.1 mile bike, and 3.1 mile run. Can't wait!