Strong Day

Workout Summary: Swim 4K (1:13)/Run 24 (2:55)/Bike 23 (1:35)

Swim 4000 meter
500 pull wu
3 X 1000/45
1 = 17:50
2 = 17:30 (pulled)
3 = 16:55 (1:41/100)
500 cd pull and hand paddles.

10 minute transition to run
Run 24
First 4 warm up at 7:40/mile pace
Next 16 in 1:35 (6:45/mile ave)
At 20 miles, time 2:20 (7 min per mile)
Timed run to finish at the start of my group run for the tri team I coach.
Ran 4 with them, easy 35 minutes. Incorportated 6 X 200 meter strides on track. Kept them no faster than 6 min per mile pace, just to loosen the legs up.

10 min transition to bike. Took my recovery drink here.
Biked 23 miles easy with Ann. Ave watts 160, about 15 mph. Climbed a bit, 1500 ft.
Stopped at Starbucks at 5 mile point. Had a non fat chai tea latte and a piece of low fat cinnamon coffee cake, hand ful of almonds. I was pretty much starving at this point.

Nice and tired after today. Well, I did have yesterday off. I planned on having a big swim before my long run today, and planned on a short recovery ride as well. That's why I didnt run 4 miles before work yesterday. Figured I needed the day to recoop after Friday's 104 miler above IM wattage.

Diet:
Breakfast: 5 egg whites with 1 slice of cheddar and corn/black bean salsa. 3 slices wheat toast dry and 20 oz skim milk.
Coffee 1 hour before run.
Dinner: Beef steak with big baked potato and tsp butter. Big piece of bread. Cole slaw. Water, diet sierra mist X 2 and 1 glass red wine.
Before bed: 1.5 cups raisin bran cereal.