Accountability 06/23/11

06/20 Morning weight: 184
06/21 Morning weight: 182
06/22 Morning weight: 179.9
06/23 Morning weight: 177

Goal: AM swim (again) and PM 40 mile ride.

Results: Overslept again. Once I woke up I reported to the pain cave and did about 55 push ups. After work I needed to finish mowing the backyard and get in my 40 mile ride. I weighted my options and given I knew I would not have much time to mow Saturday before CB's bday party I decided to mow for an hour first and then go ride. An hour turned into an hour and a half. This meant I would be returning from my ride about 10pm. Since I intended to get up for a 200m swim I decided I should do a short workout on the bike instead. On the trainer I did a 10 minute warm up, 3 x 3 minutes trying to work to threshold (without any way of telling), tabata sprints in a hard gear, tabata right leg only, tabata left leg only, then tabata sprinting in an easy gear. I followed that with a few sets of core work (I can't remember what now),  then 4 sets of 2 pull ups, 1 set of 3 pull ups (max), 1 set of 4 neutral grip pull ups, and last 3 back bridges for 15 seconds each. I cool down with stretching with a strap.

Diet: diet bar, grapes, steak, mushrooms, rice, water.