Week 11, Day 7 - 16 week full IM training

That's John on the left...me playing catchup on the right.

Bed at 11 PM. Woke at 4:30 AM to run , but it was raining so I went back to sleep until 8.

Key long run
17 miles in 2:30
slow pace but feet/legs feel good in the Zoot Ovwa's. Minimal cushion/support on those shoes but feel strong.
Ran out to 6 mile mark and back, then back out to 2 mile mark and back, then out to .5 mile mark and back. Was actually a little more than 17 miles.

Open water swim
We ended up spending about 55 minutes in the water. 
New TYR Hurricane wetsuit feels fantastic. Much better than my old, no name brand one I've worn the last 4 years.

Menu:
Blended salad pre-run
recovery pudding post-run
Night - carob cubes (raw, vegan), dried banana, 4 LARA bars, 3 cheese-less bean burritos, 1 tortilla with honey, 1 with melted cheese, brown recovery drink

TOTAL VOLUME FOR WEEK 11 - 18 HOURS, 30 MINUTES
3:22 SWIM
9:03 ON THE BIKE
5:05 RUNNING
1 HOUR CROSSFITTING