Short Brick

pm:
Ride 24 miles on hills. Incorporated 2 X 6 min and 1 X 4 min uphill intervals holding cadence at 65.
Ascent, 2300 ft
HR int. 1 = 146 ave/ 156 max
HR int 2 = 142 ave/ 154 max
HR int 3 = 140 ave/ 146 max

Brick run 5 miles off bike. 36:40 (7:20/ mile pace)
Supposed to be a Z2 run. HR ave 142/ max 154
ave in high Z3. However, pace was conversational, running with Chris B. So, I kind-of ingnored the HR. Esp. since I am coming off so much rest, HR can be artificially high. Went by perceived effort, and 7:20 pace felt fairly easy, but not recovery pace.

Wow...5th ride and 4th run completely pain free.

Diet:
Breakfast: cider-vinegar tea, 1 apple, coffee late morning
Lunch: Turkey with swiss on wheat, 3 0z bag baked lays, diet sierra mist
Afternoon: Cliff protein bar and med. coffee
Dinner: 6 oz chicken breast from KFC. side of mashed potatoes and cole slaw. Grapefruit soda.
Before bed, small piece of chocolate. about 2 squares off hershey bar.