Power is back, a bit

Workout Summary: am ride 49 miles (2:50)/ pm run 6.5 (50')

Ride in morning with group. Warmed up 10 miles in power Z1
30 min TT maintaining 60-70 cadence and Power Z3. Ended up in power Z4 for much of the interval.
This brought us to the 22 mile mark. Did the remainder of the ride in Z1/2

Ave Power for entire ride = 250 W, tried to keep cadence around 80
Ave Power for 30 min TT = 311 W, in 54/12 for most of the interval. This thrashed legs nicely.
HR for interval: ave 140 (top of Z3)

*Really feel that, not only power is back, its a bit better than pre-Roth.

Recovery drink after.

evening run, 50 minutes. Z2 run. Had to run down 900 ft from home so in zone 1 even though running 6:20 pace first 1.5 miles. Then held Z2 on the flats for 25 minutes. Final 15 minutes climbed up to home and slowed down to try to stay in high zone 3.
Ave HR for entire run = 1256 (top of Z1)

Legs are tired! This week was shorter workouts but pretty much nothing in Zone 1. Almost everything in Z2 with Z3 efforts.

Diet:
Breakfast: before ride, 1 cup oats, 2 slices wheat toast, cup coffee
Recovery drink after ride
Lunch: 8 oz bowl of soup and 1/2 grilled cheese sandwich on wheat, diet sierra mist.
Dinner: Rigatoni with garlic, chicken and olives, olive oil. 3 slices zuchinni breaded for appetizer.
Before bed. Chocolate candy bar.