2 August (week 5)

Food:
Meal 1: Ground Beef/Guacamole/Sweet Potato/Coconut Manna
Meal 2: Filet/Sweet Potato/Coconut Manna
Meal 3: Tilapia/Apple/Almond Butter/Blueberries/Coconut Flakes
Meal 4: Spinach/Flank Steak/Coconut Flakes/Apple/Coconut Manna
Meal 5: Sweet Potato/Coconut Manna/40g Whey Protein
Meal 6: Protein Shake

Supps:
Fish Oil
Max Energy
Multi-Vitamin 

Greens First + Max Fibre

Bio-Markers
HR 48 (2m)
HR 62 (2m after standing up)

AM
Swim 10 min warm up
+
Swim as far as possibl underwater
rest 90 sec x 10
*Made it 25m on 8/10. On other 2 was able to make the turn and get close to 30m underwater. Longest attempts were 7 and 10.
+
Swim cool down - 5 min

PM
Run practice:
run 1 mile warm up working on posture, gettign HR up and warmed up
+
hip d-rom work
+
30 m accels/starts @ 80%; just to warm the hammies x 5 - walk back easy peasy
+
Run 400 m in 1:25
walk rest 3 min x 3
(rest 5 min)
Run 400 m in 1:25
walk rest 3 min x 3
*These were tough. Splits were 1:22/1:24/1:25/1:28/1:27/1:26
+
10 min walk cool down + static stretching on hips. low back, quads, hams

**Legs felt heavy during part 2 today.