Nice way to start the week Spin, Run, Swim

Workout Summary: Bike 61 (3:00)/Run 4 (28')/Swim 3000 (52')

Slept in today, got called into the hospital around midnight, then called again around 5:30 am.

Got on the bike at noon or so. Raining outside so decided to do a flat course, constant spin and cadence/power. Limited hills better on my quad anyway. So, I did the computrainer Ironman Arizona course. Max grade of 4% of about 30 seconds. First 10 miles false flat of 1.5% grade ave. Wanted to go out first 28 steady and neg split second 28. Set computrainer resistance on wheel tighter to simulate more of a baseline grade, which resulted on increased power but a bit decreased speed.
Warm up, 8 minutes, 2 miles
Course:
First 28 = 20.0 mph ave, 230 watts ave, cadence 95, HR ave 102/max 114 (all zone 1)
Second 28 = 21.6 mph, 250 W ave, cad 95, HR ave 112/max 129 (top zone2)
Total time for 56 = 2:41, 240 W ave, cad 95, HR ave 107/max 129
Cool down 13 min, 3 miles

1 hour transition to run, on treadmill. 4 miles in 28
Ran 7:30 to start, and right quad immediately started to tighten up. Shortened stride a bit and was able to loosen it up. Inc. pace to 7:10 slowly over the next mile, then to 7 min pace to 2 mile mark. 14:30
Third mile held 7 min pace, then final mile held 6:30 pace. HR moved into high zone 3 on last mile.

10 min transiton to swim: 3000 (52)
400 pull wu + 100 kick w/ fins
5 X 400: 30 sec rest between everything. Goal to neg. split thoughout.
1 = Free: 5:50 (1:28/100 pace)
2 = 2 X 200/30 (2:48, 2:46)
3 = pull: 5:46 (1:27/100)
4 = 4 X 100/30 (1:22, 20, 20, 18)
5 = Free: 5:40 (1:25/100)
500 slow pull cool down, around 8:30

Took a gel before run, during run, and right after run. This held me up. Pretty tired and weak after the bike spin. That constant spinning at that power wore me out a bit.

Diet:
Breakfast: 4 thin, sweedish pancakes with syrup, 16 oz skim'
Lunch: Cliff bar
Dinner: Pasta with grilled chicken, broccoli, garlic, pine nuts, olive oil. 1 slice garlic bread, water, 1 pint guinness. 3-4 spoonfulls of mudpie from the shared desert off the table.