Week 8, Day 4 - 16 week full IM training

Woke at 6 AM. Headed over to the Lubbock YWCA.

Key swim:
WU - 800
MS - 500 on 30" rest
        5x 100 on 5" rest
        500 on 30" rest
        5x 100 on 5" rest
CD - 800
3,600 total
Took me 1:17. Feel good/fast on the main set.

Key run:
Did around 5 PM south of Lubbock.
WU - 20' and 6 accelerations
MS - 40' tempo
CD - 15'
1:20 total, HR averaged 144 including warmup and cool down. Kept it in the 150s during main set.

Menu:
dried berries after swim
dinner - 2 trips through JD salad bar, 2 cheese-less bean burritos, few JD crackers, yellow JD coffee mug with swirl ice cream
snack - cashews, carob almonds

Extremely sore from the last 2 days of Crossfit. Wore my recovery tights for about 5 hours tonight. Took some Advocare night time recovery pills...hopefully I'll feel better soon. Have a pretty long ride coming up...