Week 13, Day 3 - 16 week full IM training

Bed at 10:30 PM. Woke at 5 AM.

Key swim
4,250 yards
1:26
WU - 800
MS - 2 x 400 on 15" rest
        8 x 100 on 5" rest
        3 x 400 on 30" rest
CD - 600

Just a little more than 2.4 miles. If I can pull a 1:30 on race day I'll be happy.

Recovery Bike
1:02
20 miles
19.3 average mph
HOT - 102 degrees
watts averaged 160
Hornet ride...see above.

Sat in cold whirlpool this morning again. 52 degrees for about 20 minutes. Such a great feeling when you get out of there. Going to see Nick Anthony in a few minutes...he always fixes me, too.

Menu -
green tea at lunch
1/2 cup blueberries after ride
Dinner - salad, cooked veggies, mung beans and pico, LARA bar
Snack - cashews, celery/almond butter, brown rice/sesame crackers, bowl of frozen fruit (banana, few mango chunks) and almonds, piece of Ezekial bread and almond butter