Swim Run Bike

Workout Summary: Swim 2k (38')/Run 6 (41')/Bike 46 (2:42, 3100 ascent)

Swim 2000 meter
500 pull wu
6 X 200/30 descending
3:24, 3:22, 3:20, 3:12, 3:09, 3:06 (1:32/100)
300 pull cd

10 min transition to treadmill: Ran "the usual" progressive through HR zones 1-4
First mile 7:30 (low-mid zone 1)
Next 2 miles at 7 min pace (high zone 1)
Next 2 miles at 6:30 (zone 2 and low zone 3)
Final mile at 6 (mid zone 4)
Total for 6 miles = 40:30 (6:45 pace, 30-40 sec faster than IM marathon goal pace)
Cooled down for 60 seconds at 8 min pace.

20 min transtion to bike
Easy ride with decent hills, 46 miles 3100 ft ascent.
Felt fine. Legs still not 100 % recovered from weekend, but man that run helped clear them out.
Hamstring mildly tight. This is not my previous injury, its just tight.

Diet:
Breakfast: Swallow of pool water during final 200. Protein bar while driving to meet group for bike.
Shot of expresso on ride at starbucks
Lunch: Can of tuna with tsp mayo, slice of cheddar on wheat bread. 2 cups of gumbo soup, low fat. Can of shasta mixed with carrot/orange juice.
Dinner: