Tough morning

Workout Summary: a.m. Swim 2K (36') and run 5 (34') / pm Spin 18 miles (60')

6am: Got to bed last night around 11:30 after having a few beers with some teammates. Woke up at 4am and didnt fall back to sleep until close to 5. Then alarm goes off at 5:15. Man it was tough to get up and drive to the club.
Swim 2000 meter (2200 yd)
2 X 1000
First pull: 17:35
Second free: 17:04 (1:41/100 m ave)
about a minute rest between sets. Felt ok once I woke up around the 200 mark on the pull.

10 min transition to Treadmill
Mile 1 in 7:30, mile 2 in 7 as warm up.
Next 3 miles at 6:40, 6:30, 6:20 pace. Legs fatigued but stable. No real soreness except piriformis.
HR 6:40 pace ave 127/ mx 132 (low Z2)
6:30 pace ave 133/ mx 137 (Z3)
6:20 pace ave 138/ mx 141 (high Z3)

* 6:30 pace ave for final 3 miles and average mid zone 3...that cheered me up.

6 pm: Spin on Computrainer, 60 minutes.
15 min wu
3 X 5 min intervals, 3 min rest between each. Held cadence at 100 on all
First 2, locked at 250 watts
Third, start 250W, then increase 15 W per minute so final minute at 310W
5 min easy rest spin
12 minutes SS and power interval: Lock power on 235W and fixed gear.
Vary Cadence every 2 minutes from 95-100 to 70-75. This really works the legs, with the altering high cadence and low. When cadence drops to 70, the wheel tightens up to it becomes very difficult to turnover, like climbing a hill.
Cool down easy to total 1 hour.

Diet:
Breakfast: cider-vinegar tea, wheat bagel and small coffee. 6 oz yogurt with 1 tbsp flax mixed in.
Lunch: Spinach wrap with mixed vegies, 2 oz bag kettle chips, water
Afternoon: medium hot chocolate and cliff protein bar
Dinner: chicken and mushroom panini sandwich and big bowl of chicken/pasta soup. Diet sierra mist mixed with carrot juice.