Bed at 10:45 PM...woke at 7 AM.
Key ride//transition run
Rode 44.5 miles in 2.5 hours
Ran a couple of miles out to 2:50
HR averaged 130
Day off at work. Wind started out OK but got extremely aggressive once I made it out to Old Coleman Hwy. Made for slow going since I'm not trying to kill it today...this is a recovery week so I wanted to take it easy. Rode to the top of the hill at end of Old Coleman Hwy. Flew coming back with the tailwind.
Slight ankle pain (left) on run but nothing major. Pretty humid today so I lost a lot of sweat. Drank some water when I got back from ride...no calories taken in during ride/run.
Don't have anything training-wise until Sunday afternoon (60 minute run)...taking tomorrow completely off as prescribed.
pre-ride - banana
post-ride - recovery pudding (banana, blueberries, almonds, hemp protein, flaxseed, carob powder, 1/2 lemon juiced...then had a small bowl of blueberries
snack - leftover 1/2 almond butter sandwich from girls' lunch
Dinner - 1/2 a veggie muffaletta from Jason's...didn't realize how big it was going to be. Cheese on it...lots of oil. Really good, but way too many calories; walnut/craisin mix.
Snack - frozen fruit, dates