Big Week Day 6: Recovery

Workout Summary: Run 4+(37')/Swim 3500 m (1:12)/Run 6 (51')

Morning run, out very easy, a bit more than 4. First mile 9:40 pace, second around 9, came back 8;30 pace

Breakfast, 2 hour break, then swim

Swim Bend Masters: 3500 meter
1200 wu: 500 pull, 500 free, 100 kick, 100 breast
3 sets of:
10 X 50 on 10 sec. rest between. 30 sec rest between sets.
Set 1, all 50's 45
Set 2, 44
Set 3, 44

15 min transition to run: 8:30 pace for 6. Right Achilles stinging a bit. May be from fighting some head wind on yesterday's ride.

Diet:
Breakfast: 4 egg omelet with vegies and spinach. 2 slices swiss cheese, salsa. 2 Slices wheat toast dry with jam. a few left over red potatoes. big mug of soy chai. small coffee after.
Lunch: After run, stopped at Jamba juice for a protein juice drink. big pretzel. Cliff protein bar. Can of diet fresca.
Dinner: Shrimp stir fry. Not alot of shrimp and vegies, but alot of rice, about 2 cups. Salad with low fat dressing and mixed vegies. 1 guinness and 1/2 glass wine.
Late night: 1.5 cups rice with raisins, bwn sugar and skim milk. handful of jellybeans. 1 low fat ice cream bar. 1 apple with some non fat carmel sauce. 1 guinness.

*yeah, I put down a ton of calories today. My achilles is a bit sore still. I am uncertain if it was hurt on the bike or run.