10 mile bike, mobility

1500

(1) Warm up
rehab - full, 12 reps each way, yellow band

mob - 100 t spine pumps w/ double ball, 50 quad/hammie sliding surface kicks w/ double ball

3 x 12 air squats

(2) Bike - 10 mile TT @ 80-85%

Gear 6 for first six miles, gears 7-8 for last four

Time - 18:16

handstand practice

(3) mob - glute/hip, psoas extensor, horizontal scap stretches, shoulder IR and neck, more chest

• Notes: The bike felt really good, got some good burning going on in my glutes and hams. Noticed during the sliding tissue mobs for my hammies that my right one is pretty knotted up near the insertion and missing lots of ROM. Feels all gristly the nerve feel kind of knotted down in there as well...hard to explain. I will get after it some more will the balls in the next couple of days. Squats felt good.
• Sleep: 6 hours.
• Nutrition: Good, with a few crap snacks late last night. I am kind of letting weekends be my time to eat some occasional cheat foods like chocolate and normally ice cream and then locking it up during the week. The weekends then kind of act as my refeed time. This is now the longest I have gone without milk/dairy in my life, and honestly it isn't as difficult as I thought it would be. I definitely miss it, but there are plenty of other options. Haven't noticed any significant changes in how I feel, but I am going to give it the full month and then see how I react when I try it again. I am pretty sure I have always been very tolerant of dairy, but I am still curious.
• Body: Chest and pushing muscles are fried; sore all around my scapulae too. Little soreness in my hips/upper hammies as well. Elbow is completely normal and not sore anymore - lax balls are miraculous. Hip flexor feels great.