No run or bike, more swimming

Workout Summary: Morning yoga, 45 min/5000 meter (1:35)

800 pull wu and 200 kick cd.

4 X 1000 broken up into straight swims and 200's. 30 seconds rest between each 1000

1 = continuous free, 17:20
2 = 5 X 200/15, 3:23/25/22/24/24
3 = continuous free, 17:24
4 = 5 X 200/15, 3:19/20/24/20/22

Felt good, arms a bit fatigued from nearly 8K yesterday and today.

Had ultrasound, electro stim, graston and ice on right calf, soleus, achilles this morning, then 1 hour massage with over 45 minutes spent on right posterior leg.
My calf was pretty sore after all that but a few tight adhesions were found and broken up. This takes really deep tissue massage, so yeah it will be sore for a day or 2. The achilles feels better, still sore but about 75% better.

Will try to spin tomorrow morning.
Rough night for me on call. Worked 14 hours, then read studies from home until 11 pm. Then got called in around 1:30 am and didnt get back to sleep until after 3.

Sauna Training session 2: 12 minutes at 170 degrees

Diet:
1 cup oats with 6 oz vanilla yogurt for breakfast, cup of skim milk. Then back to sleep 2 hrs. Then yoga.
Had a cliff protein bar on way to massage, then swim after massage.
Lunch: After swim, soy chai latte and low fat slice of coffee cake. (8 g fat)
Late afternoon: medium juice smoothie with double shot of protein (30 g), small 2 oz pack of pumpkin seeds (9 g fat total)
Dinner: 4 oz roast beef with mashed potatoes. Small salad with vegies and low fat ceasar dressing. 2 pints of beer over about a 2 hour period. No, I havent had a beer in a few days. That's because of the acuteness of my injury and the medicine I was on.