Recovery, sort of

Workout Summary: Bike 42 (2:50)/then brick run 5 (42')

Bike easy ride. A few short efforts. TT for 8 minutes at the end on flats, ave 23.8 mph, HR ave 117 (Z2)
Then run off bike. 1 mile easy. Then 8 X 300 strides with 100 slow jog continuous on track for 2 miles. Then 2 miles slow cd.

Quads both slightly sore. Got a massage after workout today. 1 hour on hams, quads, calfs

Diet:
Breakfast: 4 pancakes, coffee
Ride: 1 nutrition bottle
Dinner: Big chicken and rice burrito, no cheese. Black beans on side. 2 oz gummi candi and a slice of neighbor's raspberry pie later. 2 beers thoughout the night.