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Old 01-15-2010, 05:15 PM   #9
Hans P Smith
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Join Date: Oct 2009
Location: Philadelphia  PA
Posts: 74
1/15/2010 evening

1/15/2010
Snack 4:30pm: 2 slices Ezekial 4:9 Bread, ~3oz roast beef, tomatoes, mustard, 1/2 cup Kefir

WoD:
Felt tight so went into CFCC to stretch-out, foam roll, and tennis ball for awhile. Definitely have a serious knot in my back that's going to take a few days/weeks of work to loosen up =(

Hit the rowing machine for a bit to try and loosen up and to hit a new PR for 500m.
500m build-up row to good intensity at the end, 1:30 pace for last 50m or so.
500m row for time, 1:29.8 . Didn't have the display set up correctly so I got to watch my watt output instead of 500m pace,... basically rowing blind for time so pretty happy I hit the time I did. Definitely faded in last 150m or so... watt output dropped from 500ish down to 400ish, whatever that means. Averaged 37 strokes per minute, quite a bit higher than than I'd ever row in an actual boat for a race, but seemed ok for the ergo.

Also picked up some coconut water to give it a try ... "nature's sports drink" or whatever. Drank down those 15g of delicious carbs and nutrients during my time at CFCC tonight.

Dinner:
1 cup fat free milk, 1/2 cup Kefir, 1/2 cup frozen berries, 1.5 tbsp almond butter, 26g soy protein powder ... and smelled some bacon my roommate was making BLTs with
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Last edited by Hans P Smith; 01-15-2010 at 05:17 PM.. Reason: forgot about new treats
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