11/22/17 Wt. 196.8. Slept 7.0 hours. 8/10

Nov-22 *high carb

Row - 500m Time Trial

139.7/500

+

Extended recovery row / AB ~20min-row at 2:30-2:15/500m

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High Carb

Protein 160g, Carb 224g, Fat 69g ( a little high)

Have a great Thanksgiving!!