a.m. 24 mile recovery ride. 1:15. 173w.
p.m. 56 mile recovery ride: FL: 2:49:45; 188w; 122bpm; 19.8mph. Followed by a 5 mile brick run. 9:01min/mi. I couldn't wait any longer. Hopefully that won't come back to bite me. Shins felt good but I don't like these shoes; they hurt the arches of my feet.
I took in zero calories for the the evening workout, bike and run; only water. I ate a plum, banana, a Special K Protein bar, and a Cliff Bar right before I got on. That was enough to keep me going for recovery pace. Drank a glass of milk afterwards.
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