So Nancy and I drove to our friends' Sunny and Emily's house in Amagansett this past Friday.
Before the drive got up early and did 30-20-10 reps of Dumbbells thrusters(30lbs.), squats and pushups. Finished in 6:42.
Was planning on doing my bike workouts on Saturday and Sunday. Well Saturday never happened (but I figured I had an off day for 9/6 that I'd swap). Sunday I rode out to Montauk and on my way back (about 2.5 miles from my friends' house) I ran over a piece of metal with my back tire. One hundred yards later, I had my first ever flat. The results of the ride were 29.2 miles in 1:36:31 for an average speed of 18.15mph. This includes some time after the flat, before I stopped my watch. The wind was brutal coming back. On the way out I was above 21mph, so you can see I was fighting an uphill battle. Called Sunny to come pick me up and with his help I changed the tire.
Finished out the day with 10x200yd sprints resting as long as each set took. I paced this off, so the yardage wasn't exact. Each set took between 33 and 37 seconds. I rested for 30 seconds each time and finished in 11:25.
Yesterday I was planning on doing the 5x5mile bike repeats while resting 5 minutes in between each set. Headed out and just didn't have it. Finished 6.2 miles in 18:35 for an average speed of 20mph.
I think what happened to me was I really did not eat well (drank too many beers too, no more than 3 a night but to have 7 or so in 3 days is more than I've had in 3 months). Breakfast was Paleo and that was it. I think yesterday and today it caught up with me. I had no zip, no energy and especially today my stomach was a bit all over the place. First time since I started eating Paleo that I was this careless with my diet. I am still paying the price as today's workout suffered, even though the diet was back on track since last night at dinner.
Tonight's workout was "Cindy" 5 pull ups, 10 pushups and 15 squats AMRAP in 20 minutes. Finished 20 full rounds and the pull ups and pushups for round 21. Then immediately went out and ran the 10K that was the 2nd WOD on the plan. Did 6 miles in 50:52 while losing 1:45 to traffic lights. This equates to 8:28s, while my average HR was 162. I had a cramp the whole time and only now does it feel a bit better.
I am considering this weekend a lesson learned.