Day 5 Carlsbad: 4/70/4

Workout Summary: Brick: Run 4 (34')/bike 70 (4:45)/run 4 (35')

30 minutes of Yoga in morning.
Run 34 minutes slow
Bike 70 (4:45, 4720 ft ascent)
Most of the climbing was the middle 50 miles. Many short, steep climbs on this on. Really burnt out the legs today.
Then 35 min run (call it 4 miles).

Very tired after dinner.
Zone Summary
Run #1 HR ave 90/mx 110
Bike
Zone 1 = 70%, Zone 2 = 18%, zone 3 = 10%, zone 4 = 2% (HR max 139, at Ae cap)
Run #2 HR ave 124/max 132


Diet:
Breakfast: 4 egg white omelet with vegies and a touch of cheese. 1 wheat english muffin. 16 oz skim milk, 1 coffee.
Lunch: for ride, 30 oz bottle of nutrition + 2 portions from second bottle. Recovery drink after.
Dinner: 2 fish soft tacos with lettuce, tomato, rice. 16 oz pepsi

Perfect day, cloudless sky and around 60-65 degrees, light winds.