Week 14, Day 3 - 16 week full IM training

Bed just past 11 PM. Woke at 5:30 AM...decided I needed more sleep. Slept until 7:20AM.
Going to have to run at lunch....

Key run
1:02 - 7 miles
WU - 15 (including 6 accelerations)
MS - 4:1, 3:1, 2:1, 1:1, 3:1, 2:1, 1:1, 2:1, 1...done
CD - 20'
so that's 4 minutes of work, 1 minute rest, 3 minutes work, 1 minute rest, etc...

Menu:
juice after run (carrots, apples, celery, spinach, lemon, cinnamon)
Dinner - salad, cooked veggies, mung beans with pico
Snack - cashews, bowl frozen fruit, popped amaranth, raisins, pecans
good eating day...