Big Week, Day 4: Quads still a bit sore

Workout Summary: Run 6 (49')/Pilates 25'/Swim 3500 (1:15)/Run 8 (60')

Morning run, 6 miles easy, out 8 min pace, back around 7:30

2.5 hour to swim. Bend masters, outdoor 50 meter. 3500 meters.
Warm up:
600 pull
5 X 100 kick with fins
100 breast
Main set:
4 X 100/20
2 X 50/20
Did 3 sets with 1 min between sets (total 1800)
First and Third 100, moderate, 1:37 pace. Tried to focus in on one aspect of stroke, then 2nd and 4th swam harder, trying to incorporate focused portion into a hard 100. Harder ones around 132-34
Cool down: 500 pull

15 min transition to run
8 miles easy, 7:20-40 pace. Got some sunburn. 3600 ft and 85 degrees. Missed a couple of areas with sunblock.

Right hand ok. 2 somewhat deep cuts on palm from going over my handle bars on gravel yesterday. Right thigh has a 6" long cut. Both of these are stable, stinging in the water though. The hand cuts have nice flaps of skin that open up when swimming.

My quads are still sore. Tomorrow plan is 3 hour TT at or just above IM pace with 8 mile brick at to 30 sec. faster than IM pace. I will pull this workout way back if I have to, depending on how legs feel.

Diet:
Breakfast: 1 cup oats, mixed with walnuts and raisins. 6 oz yogurt. cup skim milk. small coffee, big chai tea.
Lunch: sandwich, turkey, ham and vegies, 1 apple, 24 oz juice smoothie after second run.
Dinner: Pasta again with vegie sauce and sausage (few pieces) Small portion of pasta but had 3 good sized pieces of bread. Salad. 1 beer, 1/2 glass of wine.
Before bed: