Run 16/Bike 71 (total 6:32, 5100 ft ascent)

Drove to the east side of the mountains because of predicted heavy rain in Portland. Good move, it's so nice to not get wet in a long workout.
Plan was 80 in 5 hours. We encountered 3 roads that turned into gravel so had to turn around. We were a little frustrated and just decided to cut it a bit short (28 minutes)

Ran 2 hours easy, zone 1 pace, about 7:30-8 pace along Columbia river.
About 15 minute transition to bikes.
Rode easy but stayed in 54 front ring the entire ride. Some harder efforts, but mostly muscular endurance on the hills. Climbed 5100 ft
Finished bike in 4:32.
HR ave for run 110 (zone 1)/ max 132 (zone 2)
HR ave for bike 108 (zone 1)/max 144 (zone 3/4)

Quads a little sore. Likely from the 50 cadence on the long sustained climbs. It's a pleasant fatigue though. The kind I am familiar with on longer workouts.
Nutrition on workout: started run nutrition at 60 minutes. Took a dose every 20 for final hour, 25 grams maltodex in 3.5 oz water. 2 doses per flask.
For ride, 30 grams in 6 oz, 4 portions per bottle. I can probably push this to 5 portions, as the bottles are 28 oz's. Will try this next time. 300 mg mixed sodium per bottle. 2 bottles on the ride. Started at 40 minute mark.
Of course recovery after: 80 g maltodextrin + 25 g protein

Diet:
Breakfast: 3/4 cup oats, 1 tbs flax, mixed in 4 ox vanilla yogurt. Small piece of banana cake (7 g fat) and a medium coffee in the car on the way to the workout.
Dinner: Stopped in Hood river for an 8 oz garlic burger, no cheese, fairly large pile of sweet potatoe fries and about 8 oz black beans. Had a piece of shrimp quesedilla for app. 1 glass of beer and water. Non fat large chai latte on ride home and a handful of mixed nuts.