Some recovery

Workout Summary: morning yoga (60')/ pm run 8 (60')

Needed to recover this morning. That yoga felt good. Had to fight the urge to run, woke up to sunny skies and 60 degrees.
Had to, despite how I feel, getting in best shape ever, need to try to quantitatively look back of what I've done in the past few days and make rational decision. My quads are a bit sore...not after yoga, so I made a good choice.
Past 3 days?
Bike 177 miles, 2 hours of hard near 300W effort and a 38 mile race.
Run 23 miles, solid much faster than race pace for second 10 of 20 miler.
Swim 1600
So, run doable, swim next to nothing. The bike though? 177 is my third highest week of the season, and in the past 3 days. So, the decision becomes easy. No run this morning.

6 pm: Plan was a shorter run after a 3K swim. My body felt tired all day, esp after work. So, I just put on the headphones and went out and ran easy along the river and downtown. Legs feel good for the most part, just overall tired....sleepy.
Stayed around 7:20-7:40 pace and HR in mid to low zone 1 the entire time. Active recovery.

Diet:
Breakfast: 3/4 cup oats mixed with bwn sugar, splash of vanilla and maple syrup, mixed with 46 oz vanilla yogurt. Washed this great tasting breakfast down with hot vinegar. yummy.
Lunch: 4 oz chicken breast, 1 cup rice. Water.
Afternoon: Hot caffeine free tea, 1 cliff protein bar. 1 orange.
After run: Protein bar I found in my car...I was starving.
Dinner: 6 oz sirloin steak, 1 cup of rice. Diet shasta. Piece of bread pudding later. 1 beer before bed.