Week 14, Day 4 - 16 week full IM training

Bed at 10:15 PM..woke at 5:30 AM.

Recovery ride
1 hour on trainer at 118 HR

Anaerobic threshold swim
3,600y total
1:12
WU - 800
MS - 5 x
        4x50 on 5" rest
        200 on 20" rest
        (so a total of 2,000y)
CD - 800
Good swim...

Biketown 10 mile Time Trial
25:07...third place overall.

Menu:
Juice after swim
blended salad before time trial
Dinner - salad, cooked veggies, lentils with pico
Snack - cashews, popped amaranth, frozen fruit