Big Week Day 7: Final ride

Workout summary: Bike 88 miles (5:05/3300 ft ascent)

Matt Lieto led us on the ride from Bend to old McKenzie hwy and the pass at 5100 ft. Nice ride. Learned a bit talking to Matt on training, esp on the bike. Matt just ran a 4:03 at Wildflower. This guy is strong...that course is full of hills on the bike and run.

This was a good ride. Nice sustained pace over 17 mph. Power meter out again. Very strong efforts in 54 ring with Lieto and Rob Williams on the way home on several of the hills. 90% of climbing was up to the pass in a 16 mile out and back.

Right achilles sore right from the start. I am certain I hurt in on the TT the other day. We had alot of headwind and I was maintaining over 22 mph. So, today, I kept my feet angled down for nearly the entire ride to help protect the achilles. Iced 4 times after the ride. Very sore after.

I will head out on the planned 20 mile run in the morning. If its sore after 2-3 miles, I will turn back and do the run later in the week.

Zone Summary:
Z1 = 65% (3:19)
Z2 = 20% (60')
Z3 = 10% (30')
Z4 = 4% (13')
Z5 = 1% (4')

Diet:
Breakfast: 1 cup oatmeal, flax meal, mixed walnuts, raisins, 6 oz blueberry yogurt.
Small coffee before ride.
Ride: Nutrition, same as usual.
Recovery drink after ride.
1 hour later, 1 cup rice with skim milk and tbs bwn sugar.
Dinner: Going out to the Pine Tavern for food. 3 small oily scones with honey butter for app. Grilled salmon w/ corn relish, garlic mashed potato and ceasar salad. 2 pints beer, baily's and kahlua.
Before bed, some jelly beans, low fat ice cream sandwich.