STP this weekend

I'm riding the STP this weekend and i'm pretty excited. There's a triathlon and a jits tournament i'd also like to be doing but i had registered for the STP before I was aware of the other two events. While in London, we walked 10 miles every day. It was great. i'm interested in continuing some sort of low intensity aerobics into my daily routine. Yesterday, i was on london time so i got up at 5am and went to 24hr fitness to climb stairs. Then did an evening workout at RF using Todd weight. tough stuff. i was DFL of course but was happy to be back moving weights around again.

AM session:
30 minutes stair climbing
3 x 10 pushups
3 x 1 lat pull down holds 200lbs
3 x 1 bench press static hold at middle of range of motion 200lbs

PM session
Warm up - 3x:

10 halo
10 goblet squat
10 lateral swings

Strength - front squat: 2 warm up rounds of 5 reps each, then 5 rounds of 5 reps, paired with 8 ring rows and 5 froggers.

Warmed up with the bar only, then 135/155/175/135/135(kept light) knees have been bothering me since taking up jits.

WOD: "Kill Me Now" - partnered with John: 5 rounds of 5 renegade row doing pushup after every pull, 5 db burpees, and 5 push press.

Used 35lbs lb. db - D:FL

Diet:
Lean Body Shake
Solyent Green bowl from Laughing Planet
Lean body shake
3 oz of Grilled Holoumi cheese
1 cup of Kale
3oz of steak
1 delicious coconut water(my new addiction)