Here's a creation that I prepared in 25 minutes before our evening swim practice on 1/15 (I planned for leftovers):
Tempeh, mushrooms, frozen veggie mix (corn, peas, carrots), onions, garlic, balsamic, olive oil, kale, turmeric, pinch of salt, chili pepper, slivered almonds. Also, 1 pot of quinoa (1/2 cup dry to 1 cup boiling water).
3xs (with fins):
3x100s fast swim on 1:30
3x50s fast kick on 1 minute
Continue 2 more rounds.
Total yards: 3800
Thanks Karel for the leg burning workout!
Our Bike Trainer:
WU (warm-up): 30 min, including 10 min of one leg drills to wake up my glute medius
5 x 30 sec ON/OFF @ Z4 watts (cadence 90+ rpm)
2 min EZ spin
5 x 1 min ON/OFF @ Z4 watts (cadence 90+ rpm)
2 min EZ spin
5 x 90 sec ON/OFF @ Z4 watts (cadence 90+ rpm)
Rest of the ride is just EZ spin.
This is also a great set to use RPE if you do not have a power meter. HR training will not be a valuable tool in this set because the HR will not rise to specific zones in that short of time with the recommended effort. Focus on a high cadence but strong pedal stroke and you will gain a lot from this workout.
I recommend 20-25g carbohydrate sport drink during this workout w/ electrolytes + additional water as needed.
After this workout I did a short brick run (3.77 miles):
10 min warm-up run
Post workout I had 1/2 cup greek yogurt + cherries, apples and banana slices on top + 1 slice bakery bread (nuts, raisins inside) + Smucker natural PB (A good smear) + water and coffee.