Sunny and 72

Workout Summary: Ride 72 miles (4:50/ 6220 ascent)

Met up with Chris Bordeaux, rode from Mt Scott to skyline, then out to Rocky point. Dropped down to hwy and back up Logie pass, then back. Nice easy ride although steady.

6220 total ascent

HR ave 109/max 145
Predominately high zone 1 ride, with some efforts on the hills. Right quad is stable but I could tell it wanted to spasm on the hills. Sharp central pain. So, I just backed off and relaxed up most of the hills, never really attacking.


Diet:
Breakfast: 4 egg whites, 3 slices dry wheat bread, 1 slice cheddar, 20 oz OJ
Ride: 2 Nutrition bottles. Stopped at coffee shop with 10 miles to go and had a coffee and a tiny pastry, talked with Chris for awhile.
Recovery drink after ride.
Dinner: Had to be at work by 5. Grabbed a turkey melt and sweet potatoe fries here at work. Water. Later, caffeine free mint tea and a grapefruit.