Week 10, Day 4 - 16 week full IM training

Bed at 9:45 PM. Woke at 7 AM.
Had alarm set for 4:30 and got up, but decided I needed sleep more at that moment.

Key bike//run
1:40 total
WU - 15' (including 2 x 20 fast spin, 40 easy)
MS - 1/2/3/4/5/4/3/2/1 - minutes of work followed by 2' recovery
        2 x 30 SLD, 30 both legs
CD - 15'

3' transition

ran on treadmill for 20 minutes (little less than 2.5 miles)
Had to wear old red/white brooks because I left my orange ones in Vegas...housekeeping has seen no sign of them, called rental car place, too...booooo....

HR averaged 119 (recovery ride mainly)

CF
after warmup
10 muscle ups
100 push press at 75#
1000m row
10:24

Menu
post ride/run - blueberries, hemp protein, flax seed, 1/2 banana, 2 dates, juice from one lemon
Dinner - large salad, organic/canned refried beans with homemade pico de gallo (onion, tomato, lemon, cilantro)
Snack - cashews, chips/salsa