Bald Peak (X 2)

Workout Summary: Bike 79 miles (5:06, 7105 ft ascent)/Run 55 minutes, 6.5 miles

Bike from downtown portland out to Newberg, then up to bald peak state park from the south side. 1625 ft elevation. Got to top and decided to drop down the steep west side, Laurelwood st. Got to bottom and turned around and went back up to top. Then back to Newberg, to portland, then home up to top of Mt Scott. Climbs were tough. I wanted to do the third road up bald peak, which is the second most difficult. I didnt because: Now I want to go back and do all 3 climbs to "complete the job". I have a couple of friends that I know will want to be there when we do.
3 major climbs on ride and lots of rollers.

Climb 1, bald peak #1: From Scholls road intersection and bald peak rd: 3.8 miles, 6.6% ave grade, 700 ft
Climb 2, bald peak #2: From bottom of Laurelwood st to bald peak st park: Total 3.2 miles, 8% ave grade, 900 ft. First 1.6 miles 10.5% ave grade with two 45 sec. sections at 17 and 18%.
Climb 3, Mt Scott: From bottom of Idleman at I-205 bike trail: 1.5 miles, 10.2% ave grade, 780 ft.
Took about an hour transition to drive to club to meet some runners. Did 55 min total with 2 miles on track, stiding the straights (16 strides). HR ave for run 115, max 134.

Zone Summary for Ride: 5:06 total
1 = 54% (2:45)
2 = 27% (1:22)
3 = 10.5% (32')
4 = 6.5% (20')
5a= 2% (7')

Diet:
Breakfast: 1 cup oatmeal with flax and bwn sugar, 1 wheat bagel, 16 oz skim milk. Coffee
Ride: Stopped at S-bucks for a sandwich downtown at end of ride, thought ride was over. My car wasnt finished being worked on turn out. So, after scarfing a chicken and asiago cheese sandwich, a non fat chai latte, and bowl of fruit, I had to get back on bike and bike home and up Mt Scott. No...this meal didnt help my blood glucose levels.
Dinner: after ride, did recovery drink. After run, pasta w/ spinach, garbonzo beans, pine nuts and red peppers with olive oil. Slice of garlic bread. Alot of water, big sprite, then a beer.
Before bed, 1/2 resees bar.