Day 4, Week 7 - 12 week Half IM training

Long Bike and run

3.5 hour bike - 45' run

Total distance was 61.52 on bike and just more than 5 miles on run. Total time was 4:20 with 5' transition.

Left from JB's house south of town. Rode to Tuscola over to 89 to CR 280 around Lake Abilene. Got back to 89 and went left instead of right and did CR 280 again...brutal 3 climbs on that road. Felt great on the run.

I made my own gels for the ride (see recipes - date, agave nectar, coconut oil, lemon juice, carob powder, hemp protein). Worked good. Also tried Hammer Perpetuem (caffe latte flavor) which I liked, too. Had 17 ounces of coconut water during the ride. I have a lot of accelerade and accel gels that I don't know what to do with.

Menu

pre ride - blended salad (romaine, spinach, avocado, dates, banana)

post ride - pudding (banana, dates, blueberries, almonds, carob powder, lemon juice, hemp protein, flaxseed)

Dinner - cabbage salad, quinoa with tempeh, spaghetti squash with mushrooms, tomatoes and onions

Dessert - banana, blueberry "ice cream", raisins, cashews