Day 6, Week 5 - 12 week Half IM training

Woke at 6 AM

Long Ride

60.34 miles (to Albany and back)

146 avg watts

16.7 mph

124 avg HR

total time 3:35:26

Rode with BH. We went really slow which was intended. This was a zone 2 workout. Not quite a recovery but not completely killing it either. Legs really sore so it was just what I needed. It was 66 degrees with a stiff NE wind (18mph). Took us about 2:15 to get to Albany and 1:20 coming home. Really fun riding home with that tailwind. Kept up casual conversation most of the way back. Watts and HR really low (which was intended). A high intense 60 miler would have been closer to 195 watts and 145 HR. I didn't even have mph displayed on my Joule. Was just looking at watts and HR. Good ride.

CF WOD

5X

75# push press x 25

50 double unders

9:54

Total time 20'

Menu

pre-ride - blended salad (spinach, romaine, avocado, banana, dates - 269 calories, 4.4g protein, 7.2g fat, 54.8g carbs)

during ride - 1 can of coconut water and 2 accelgels

post-ride - recovery pudding (almonds, carob powder, banana, blueberries, spinach, squash, maca powder, hemp protein, flaxseed, kale - 435 calories, 18.9g protein, 18.5g fat, 56.5g carbs)

postWOD - green smoothie (spinach, chard, kale, mxd berries, vega protein, spirulina, squash, bell pepper, chia seeds)

Dinner - pinto beans, spaghetti squash topped mushroom & tomatoes, mashed sweet potatoes, okra, carrots, blow of cashews/walnuts/almonds.

Calories today was 2,200. Little bit more than last few days because of long bike ride. 84g of protein.

I just ordered a gel flask holder and am going to start making my own gels. The accel gels and accelerade are the only things I eat with animal protein (whey). The gels I'm going to make are dates, coconut oil, hemp protein, lemon juice, agave nectar. I'm also going to experiment with another performance drink - maybe Hammer.