Swim feeling better

Workout Summary: morning swim, afternoon bike/run


6:30 am
Swim 2.5K
800 wu Z1/2
10 X 50/15 Z4
600 free Z2 with every 4th 50 meter at Z4
600 cd, pull with hand paddles, Z1

6pm: Spin 45 min.
The entire spin locked at 200 watts (Z3) and holding 75-80 cadence.
After 25 min, incorportated 16 X 30 second single leg (8 each leg) intervals while holding 200 watts on each leg. First 8 at 50 cadence, second 8 at 70 cadence. Then 6 minutes at 200 watts to complete the 45 minute workout.
Man, this was THE toughest single leg workout I have ever done. Holding 200 watts for a single leg and shifting the cadence from 50 to 70 was not easy at all.
Planned on running my 5 miles after but there was no way I could run.

Diet:
Breakfast: 1.5 cups oats with bwn sugar, med coffee
Lunch: Ceasar salad with 6 oz chicken breast. 2 oz bag pretzels. Diet sierra mist.
Afternoon: 1 apple
Dinner: 5 medium sized potatoe pancakes with sour cream and apple sauce. Some bread. Sauer Kraut. 2 pints of beer.