Day 2 Carlsbad week

Workout Summary: Run 7.5 miles (60')/Bike 53 (3:25, 2300 ascent)

Now, this is day 2 which is nearly identical to day one except I increased run to 1 hour before ride. My plan is do 3 day build on bike and run, then a day of rest running and swimming. Then 3 more build days, bigger than the first 3. Keep in mind, this week is no where near the volume of my big week last march, but I am out of shape and overweight.

In Summary: The plan
Day 1 = 30 mn run + 50 mile bike moderate hills
Day 2 = 60 min run + 50 mile bike mild hills
Day 3 = 30 min run + 80-90 miles extreme hills. Include a 3000 foot climb up Mt Paloma
Day 4 = 3000 m swim + 60 min run
Day 5 = 30 min run + 60 mile bike moderate hills + 30 min
Day 6 = 60 min run + 80 mile bike mild hills
Day 7 = 90-100 mile bike, extreme hills, up Mt Paloma again maybe twice.
* I am pulling the swim way back because my right Pectoralis is still hurting.

Today's workout:
Rained until about 12:30 today. Ran 1 hour before breakfast in the rain. Out about 8:30 pace, back around 8 min pace. Call it 7.5 miles.

Waited until the rain let up, glad we did. Had a huge spot of sun develop and our ride was pretty much in the sun the entire way down the coast. Biked out to La Jolla point, just north of San Diego.
Felt better on bike today. Remember, my peak week was week before last at 130 miles on the bike and 15 running, so I am not in very good shape. If I go too big too early, I will be toast wed-fri. My goals are to set myself up to have 3 final really good days. I plan on climbing Mt Paloma tomorrow...we'll see.

Zone Summary bike: ave 100/mx 135
1 = 3:04 (90%)
2 = 19' (9%)
3 = 3' (1%)
*2300 ft ascent, 2 pretty big climbs of 600 ft each, and 2 smaller 300 ft climbs.

Run:ave HR 110/mx 134
Felt ok, hamstring slight pain but stable.

Diet:
Breakfast: (after run) 5 egg whites + spinach and salsa, 1 wheat bagel and 1 wheat english muffin with honey. 1 cup coffee.
Ride: 30 oz maltodextrin, 150 total grams divided 30 grams in each of 6 ounces. 1 additional 30 oz bottle of water. Carried 2 other 30 oz waters for added weight to bike.
Recovery after ride: 75 grams maltodextrin + 30 grams protein + 10 grams glutamine
Dinner: 2 Chicken fajita with black beans. Ate 2 helpings of black beans. 1 beer. peppermint pattie later before bed, + 1 apple.