Brick #1

Workout Summary: Run 4+ (34')/Swim 3000 (58')/Bike 46 (2:48)/Run 4 (32')

Took thursday off to drive to Sunriver.

8am: Run 4 easy, 34 minutes. Breakfast, then headed to pool for masters swim.
Swim 3000
900 wu, mix of free, pull, breast, back
3 sets (6 X 75/10 sec) 1 min rest between sets
600 kick with fins, 150 cd

15 min transition to bike
Bike 46 fairly easy, 2:48
Ave power 185
1400 feet ascent, first 15 miles over lava butte pass (4525 ft), pretty big head wind. At times, going 8 mph.
5 min transition off bike to second run
4 miles in 32.

Diet:
Breakfast: 4 eggs whites, 1 wheat english muffin, 3 strips bacon. cup coffee
Lunch: 1 bottle of nutrition on ride, 1 cliff lemon bar, Recovery drink after run.
Dinner: few handfuls of baked lays before dinner. diet shasta. 1 sushi roll, 2 pieces eel, bowl of miso soup. 2 light drinks.
Beer before bed and cup of low fat tapioca.